Chicken with Fennel, Tomatoes, and Zucchini

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

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Nutritional Information

Amount per serving
  • Calories: 221
  • Calories from fat: 23%
  • Fat: 5.7g
  • Saturated fat: 1g
  • Monounsaturated fat: 3.2g
  • Polyunsaturated fat: 0.8g
  • Protein: 28.9g
  • Carbohydrate: 13.5g
  • Fiber: 3.1g
  • Cholesterol: 66mg
  • Iron: 2.4mg
  • Sodium: 429mg
  • Calcium: 78mg

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

  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.
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