Chicken with Fennel, Tomatoes, and Zucchini

recipe
This dish is good served with egg noodles or with rice.

Yield:

6 servings (serving size: 1 chicken breast half, 2/3 cup vegetables, and 1 teaspoon fennel fonds)

Recipe from

Cooking Light

Nutritional 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

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

Preparation

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.

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.

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

Note:

November 2001
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