Heat 2 tablespoons oil in a large skillet over medium heat. Add the chicken, skinned-side down; cook until browned on the bottom, about 6 minutes. Transfer, skinned-side up, to a rimmed baking sheet. Reserve the skillet.

Toss broccolini with the remaining 2 tablespoons oil, half the garlic and 1/4 teaspoon salt. Spread out on the other half of the baking sheet.

Roast until the broccolini is tender and an instant-read thermometer inserted into the thickest part of the chicken registers 165 F, 15 to 20 minutes.

Meanwhile, whisk 4 teaspoons of the reserved flour and the wine in a small bowl until combined. Place the skillet over medium heat, add the remaining garlic and cook, stirring, for 30 seconds. Add broth; bring to a boil over high heat. Add the wine mixture and cook, stirring frequently, until thickened and reduced to about 1 cup, 4 to 5 minutes. Add Parmesan, 1 teaspoon thyme and the remaining 1/4 teaspoon each salt and pepper.

To serve, divide the chicken, broccolini and rice among four dinner plates. Spoon the sauce over the chicken and sprinkle with the remaining 1 teaspoon thyme.

Recipe nutrition: Per serving: 473 calories; 20 g fat (4 g sat, 13 g mono); 72 mg cholesterol; 35 g carbohydrate; 0 g added sugars; 3 g total sugars; 34 g protein; 3 g fiber; 417 mg sodium; 698 mg potassium.

Nutrition bonus: Vitamin C (176 percent daily value), Vitamin A (42 percent dv)

2 1/2 Carbohydrate Serving(s)

Exchanges: 1 1/2 starch, 1 1/2 vegetable, 3 1/2 lean meat, 3 fat

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)