Chicken, Broccoli Rabe & Feta on Toast

Chicken, Broccoli Rabe & Feta on Toast

The assertive flavor of broccoli rabe can be a schoolyard bully in dishes. But here, the sweet tomatoes and briny feta stand up to its bite, rendering this dish a rustic but comforting favorite. Still, if broccoli rabe proves too strong for your taste, you can substitute broccolini or even tiny, trimmed broccoli florets.

From EatingWell: August/September 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
Yield: 4 servings
Active Time: 35
Total Time: 35

Ingredients

  1. 4 thick slices whole-wheat country bread
  2. 1 clove garlic, peeled (optional), plus 1/4 cup chopped garlic
  3. 4 teaspoons extra-virgin olive oil, divided
  4. 1 pound chicken tenders, cut crosswise into 1/2-inch pieces
  5. 1 bunch broccoli rabe, stems trimmed, cut into 1-inch pieces, or 2 bunches broccolini, chopped (see Ingredient note)
  6. 2 cups cherry tomatoes, halved
  7. 1 tablespoon red-wine vinegar
  8. 1/8 teaspoon salt
  9. Freshly ground pepper, to taste
  10. 3/4 cup crumbled feta cheese

Preparation

  1. Grill or toast bread. Lightly rub with peeled garlic clove, if desired. Discard the garlic.
  2. Heat 2 teaspoons oil in a large nonstick skillet over high heat until shimmering but not smoking. Add chicken; cook, stirring occasionally, until just cooked through and no longer pink in the middle, 4 to 5 minutes. Transfer the chicken and any juices to a plate; cover to keep warm.
  3. Add the remaining 2 teaspoons oil to the pan. Add chopped garlic and cook, stirring constantly, until fragrant but not brown, about 30 seconds. Add broccoli rabe (or broccolini) and cook, stirring often, until bright green and just wilted, 2 to 4 minutes. Stir in tomatoes, vinegar, salt and pepper; cook, stirring occasionally, until the tomatoes are beginning to break down, 2 to 4 minutes. Return the chicken and juices to the pan, add feta cheese and stir to combine. Cook until heated through, 1 to 2 minutes. Serve warm over garlic toasts.

Tips & Notes

  • Ingredient Note: Pleasantly pungent and mildly bitter, broccoli rabe, or rapini, is a member of the cabbage family and commonly used in Mediterranean cooking. Broccolini (a cross between broccoli and Chinese kale) is sweet and tender - the florets and stalks are edible.

Nutrition

Nutrition Per Serving: 313 calories; 11 g fat (5 g sat, 5 g mono); 85 mg cholesterol; 26 g carbohydrates; 35 g protein; 4 g fiber; 653 mg sodium; 423 mg potassium.

Nutrition Bonus: Vitamin C (160% daily value), Vitamin A (140% dv), Selenium (28% dv), Calcium (20% dv).

2 Carbohydrate Serving

Exchanges: 1 starch, 2 vegetable, 4 lean meat