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Chicken with Fennel, Tomatoes, and Zucchini

Yield 6 servings (serving size: 1 chicken breast half, 2/3 cup vegetables, and 1 teaspoon fennel fonds)
This dish is good served with egg noodles or with rice.

Ingredients

  • 6 (4-ounce) skinless, boneless chicken breast halves
  • 2 1/2 tablespoons Italian-seasoned breadcrumbs
  • 5 teaspoons olive oil, divided
  • 2 cups thinly sliced fennel bulb (about 2 small bulbs)
  • 2 cups finely chopped zucchini
  • 1 1/2 cups thinly sliced leek (about 2 large)
  • 1/2 cup fat-free, less-sodium chicken broth
  • 2 tablespoons tomato paste
  • 1/4 teaspoon salt
  • 1/4 teaspoon fennel seeds
  • 1/4 teaspoon dried tarragon
  • 1/8 teaspoon coarsely ground black pepper
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 2 tablespoons chopped fennel fronds or fresh flat-leaf parsley

Nutrition Information

  • calories 221
  • caloriesfromfat 23 %
  • fat 5.7 g
  • satfat 1 g
  • monofat 3.2 g
  • polyfat 0.8 g
  • protein 28.9 g
  • carbohydrate 13.5 g
  • fiber 3.1 g
  • cholesterol 66 mg
  • iron 2.4 mg
  • sodium 429 mg
  • calcium 78 mg

How to Make It

  1. Dredge the chicken in breadcrumbs. Heat 3 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken; sauté 3 minutes on each side or until golden brown. Remove from pan.

  2. Heat 2 teaspoons oil in pan over medium heat. Add fennel bulb, zucchini, and leek; cook 5 minutes, stirring occasionally. Add broth and next 6 ingredients (broth through tomatoes). Cover, reduce heat, and simmer 15 minutes or until the vegetables are tender, stirring occasionally.

  3. Return the chicken to pan; cover and cook 12 minutes or until the chicken is done. Sprinkle with fennel fronds.