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Chicken with Italian Sweet-Sour Fennel

Chicken with Italian Sweet-Sour Fennel
Photo: John Autry; Styling: Leigh Ann Ross
Total time 15 mins
Yield

4 servings (serving size: 1 cutlet and 1/3 cup fennel mixture)

Experiment with fennel—a great source of vitamins and minerals—for a fun new flavor that pairs well with chicken.

Ingredients

  • 1 small fennel bulb with stalks
  • 2 teaspoons extra-virgin olive oil
  • 4 (4-ounce) chicken cutlets
  • 1/2 teaspoon kosher salt, divided
  • 1/2 teaspoon dried rosemary, crushed
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup dry white wine
  • 3/4 cup fat-free, lower-sodium chicken broth
  • 1/4 cup raisins
  • 2 teaspoons red wine vinegar
  • 1 tablespoon pine nuts, toasted

Nutrition Information

  • calories 209
  • fat 5.3 g
  • satfat 0.8 g
  • monofat 2.4 g
  • polyfat 1.3 g
  • protein 28 g
  • carbohydrate 12.3 g
  • fiber 2.5 g
  • cholesterol 66 mg
  • iron 1.8 mg
  • sodium 419 mg
  • calcium 53 mg

How to Make It

  1. Mince 1 tablespoon fennel fronds. Thinly slice bulb to measure 2 cups (discard core).

  2. Heat oil in a large skillet over medium-high heat. Sprinkle chicken with 1/4 teaspoon salt, rosemary, and pepper. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan. Add fennel bulb to pan; sauté 1 minute. Stir in wine. Add 1/4 teaspoon salt, broth, raisins, and vinegar; cover and cook 4 minutes or until fennel is tender. Return chicken to pan. Sprinkle with nuts and fennel fronds.