Chicken Scaloppine over Broccoli Rabe

Health score
49%
Chicken Scaloppine over Broccoli Rabe
45 min.
4
327kcal

Suggestions


If you're looking for a delightful and delicious meal that is both wholesome and simple to prepare, look no further than Chicken Scaloppine over Broccoli Rabe. This recipe brings together tender chicken cutlets and the unique, slightly bitter flavor of broccoli rabe, creating a dish that is not only vibrant but also packed with nutritional benefits.

Imagine serving up juicy chicken that's been perfectly seared to a golden brown, surrounded by a flavorful medley of capers, fresh parsley, and the refreshing zing of lemon juice. The richness of the chicken pairs beautifully with the earthy, green notes of broccoli rabe, making for a balanced and satisfying meal. With the addition of a splash of dry white wine and low-sodium chicken broth, the sauce becomes a delectable accompaniment that enhances every bite.

This dish is not just a feast for the taste buds but also a great option for those conscious about their health, as it boasts just 327 calories per serving. Whether you're preparing dinner for family or entertaining friends, Chicken Scaloppine over Broccoli Rabe is bound to impress with its vibrant presentation and burst of flavors. Get ready to savor a meal that’s both elegant and effortless to make!

Ingredients

  • 0.3 teaspoon pepper black
  • pound broccoli rabe cut into 3-inch pieces (rapini)
  • teaspoon butter 
  • tablespoons capers rinsed drained
  • 24 ounce chicken breast cutlets boneless skinless
  • 0.5 cup cooking wine dry white
  • 0.5 cup less-sodium chicken broth fat-free
  • tablespoons parsley fresh chopped
  • 0.3 cup italian-seasoned breadcrumbs 
  • tablespoons juice of lemon fresh
  • tablespoon olive oil 

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Combine breadcrumbs and pepper in a shallow dish; dredge chicken in breadcrumb mixture.
  3. Add chicken to pan; cook 3 minutes on each side or until done.
  4. Remove from pan; keep warm.
  5. Add wine, broth, juice, and butter to pan, scraping pan to loosen browned bits. Stir in broccoli rabe; cover and cook 3 minutes or until broccoli rabe is tender. Stir in parsley and capers.
  6. Serve chicken over broccoli rabe mixture.
  7. Garnish with lemon slices, if desired.

Nutrition Facts

Calories327kcal
Protein54.31%
Fat29.89%
Carbs15.8%

Properties

Glycemic Index
40.25
Glycemic Load
0.21
Inflammation Score
-10
Nutrition Score
34.694782728734%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.55mg
Hesperetin
1.75mg
Naringenin
0.27mg
Apigenin
4.31mg
Luteolin
0.03mg
Kaempferol
5.29mg
Myricetin
0.3mg
Quercetin
9.51mg

Nutrients percent of daily need

Calories:327.22kcal
16.36%
Fat:10.15g
15.62%
Saturated Fat:2.34g
14.63%
Carbohydrates:12.08g
4.03%
Net Carbohydrates:8.27g
3.01%
Sugar:1.65g
1.84%
Cholesterol:111.65mg
37.22%
Sodium:606.01mg
26.35%
Alcohol:3.09g
100%
Alcohol %:1.05%
100%
Protein:41.51g
83.02%
Vitamin K:295.26µg
281.2%
Vitamin B3:20mg
99.98%
Selenium:58.77µg
83.96%
Vitamin B6:1.51mg
75.62%
Vitamin A:3250.22IU
65%
Phosphorus:469.16mg
46.92%
Vitamin C:32.4mg
39.28%
Manganese:0.63mg
31.68%
Folate:119.68µg
29.92%
Vitamin B5:2.93mg
29.26%
Potassium:930.8mg
26.59%
Vitamin B1:0.4mg
26.5%
Vitamin B2:0.38mg
22.25%
Iron:3.9mg
21.67%
Magnesium:80.29mg
20.07%
Vitamin E:2.79mg
18.58%
Calcium:158.93mg
15.89%
Fiber:3.81g
15.24%
Zinc:2.09mg
13.91%
Copper:0.15mg
7.3%
Vitamin B12:0.43µg
7.23%
Vitamin D:0.17µg
1.13%
Source:My Recipes