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Rosemary Chicken with Lemony Broccoli Rabe

Rosemary Chicken with Lemony Broccoli Rabe

Get Ready

Servings: Serves 4

Prep Time: 15 minutes

Cook Time: 11 minutes

Ingredients: Add ingredients to List

Serve with acorn squash halves or whole wheat spaghetti for a delicious autumn meal.
1 cup Water
16 oz Fresh broccoli rabe
2/3 cup Bread Crumbs
1 teaspoon Dried rosemary
3/4 teaspoon Kosher salt
1/2 teaspoon Black pepper, ground
3 tablespoon Olive oil
1 1/2 lb Chicken breast, boneless, skinless
2 each Garlic cloves, peeled and minced
1 tablespoon Fresh lemon juice
2 teaspoon Lemon zest

directions:

1. Place water in a large saucepan and place a steamer basket in the pan. Bring water to boil, then add broccoli rabe. Cover and steam until crisp-tender, about 5 minutes. Set aside.
2. Combine bread crumbs, rosemary, 2/3 tsp. of the salt, and 1/4 tsp. of the pepper in a shallow dish. Dredge chicken in bread crumb mixture. Heat 1 Tbsp. of the olive oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 3 to 4 minutes on each side or until golden brown and cooked all the way through. Remove chicken to a plate and tent to keep warm. You may need to do this in 2 batches, using an additional 1 Tbsp. oil.
3. Lower heat to medium. Add remaining 1 Tbsp. oil and garlic to pan. Saute garlic until fragrant and sizzling, about 1 minute. Add broccoli rabe and cook, stirring until hot, about 2 minutes. Stir in lemon juice and remaining 1/4 tsp. salt and 1/4 tsp. pepper.
4. To serve, divide rabe among 4 plates and top each with a piece of chicken. Garnish with lemon zest and serve immediately.
Source: Hannaford fresh Magazine, September - October 2008

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Quantity Ingredients  
1 cup Water  
16 oz Fresh broccoli rabe  
2/3 cup Bread Crumbs  
1 teaspoon Dried rosemary  
3/4 teaspoon Kosher salt  
1/2 teaspoon Black pepper, ground  
3 tablespoon Olive oil  
1 1/2 lb Chicken breast, boneless, skinless  
2 each Garlic cloves, peeled and minced  
1 tablespoon Fresh lemon juice  
2 teaspoon Lemon zest  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 25 kcal (10%)
Calories from Fat 162
Total Fat 18 g (28%)
Saturated Fat 9 g (45%)
Cholesterol 18 mg (6%)
Sodium 617 mg (26%)
Total Carbohydrates 19 g (6%)
Dietary Fiber 7 g (28%)
Protein 15 g (25%)
Vitamins
Vitamin A 547 IU (2%)
Vitamin C 13 mg (14%)
Minerals
Calcium 73 mg (6%)
Iron 1 mg (56%)
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