Chicken with Italian Sweet-Sour Fennel

Photo: John Autry; Styling: Leigh Ann Ross
Experiment with fennel—a great source of vitamins and minerals—for a fun new flavor that pairs well with chicken.

Yield:

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

Recipe from

Recipe Time

Total: 15 Minutes

Nutritional 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

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.

Note:

Sandy Gluck,

March 2011