Tip of the Day:

Parmesan Chicken With Garlicky Broccoli Rabe

Do you think that dieting is all about bland foods with no flavor? Think again — but think low fat. The trick to making lower-fat Parmesan chicken is to coat only one side with crumbs — I guarantee you won't even notice the difference. Once you've tried this recipe, try applying the same trick to other cuts of meat! For quick cooking, select small chicken breasts and remove the tenders (but save them for another use!).

1 slice whole-wheat sandwich bread, torn into pieces
2 tbsp grated Parmesan cheese
4 tsp olive oil, divided
1 large egg
Salt
4 boneless, skinless chicken breast halves (about 5 oz each), trimmed
1 bunch broccoli rabe (about 1 1/4 lb)
4 garlic cloves, minced

1. In a food processor, combine bread pieces, Parmesan, and 1 tsp of the oil; pulse until coarse crumbs form. Scrape mixture into a shallow bowl. In another shallow bowl, lightly beat egg with a pinch of salt.

2. Dip top side of a breast in beaten egg, letting excess drip off. Dip same side in bread crumbs, pressing so crumbs adhere. (Do not dip the other side.) Place chicken, breaded side up, on a wire rack. Repeat with remaining breasts.

3. Warm 2 tsp of oil in a large nonstick skillet over medium-high heat. When skillet is hot, add breasts, breaded side up. Cook about 6 minutes, until golden. Reduce heat to medium, carefully turn breasts, and cook 6 minutes, or until cooked through.

4. Meanwhile, bring a medium pot of salted water to boil over high heat. Add broccoli rabe and cook 3 minutes. Drain, reserving ½ cup of the cooking water. Place pot back on stovetop over medium heat; add 1 tsp oil. When oil is warm, add broccoli rabe, garlic, and reserved cooking water. Simmer, partly covered, 4 minutes, until greens soften, stirring occasionally. Season with salt. Serve warm greens with chicken.

Serves 4