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Photo: John Autry; Styling: Leigh Ann Ross Photo by: Photo: John Autry; Styling: Leigh Ann Ross

Chicken with Italian Sweet-Sour Fennel

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

Cooking Light MARCH 2011

  • Yield: 4 servings (serving size: 1 cutlet and 1/3 cup fennel mixture)
  • Total:15 Minutes

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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 209
  • Fat: 5.3g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 2.4g
  • Polyunsaturated fat: 1.3g
  • Protein: 28g
  • Carbohydrate: 12.3g
  • Fiber: 2.5g
  • Cholesterol: 66mg
  • Iron: 1.8mg
  • Sodium: 419mg
  • Calcium: 53mg
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Chicken with Italian Sweet-Sour Fennel recipe

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