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Chicken with Lemon and Fennel Seeds

Yield 4 servings (serving size: 1 chicken breast half and 1 1/2 teaspoons sauce)
Serve with warm bread and broccoli rabe (rapini) sautéed in olive oil and garlic.

Ingredients

  • 1 tablespoon olive oil
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 3 tablespoons dry white wine
  • 1 teaspoon grated lemon rind
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon fennel seeds
  • 1 garlic clove, crushed

Nutrition Information

  • calories 229
  • caloriesfromfat 22 %
  • fat 5.5 g
  • satfat 1 g
  • monofat 3 g
  • polyfat 0.8 g
  • protein 39.4 g
  • carbohydrate 1.3 g
  • fiber 0.2 g
  • cholesterol 99 mg
  • iron 1.4 mg
  • sodium 402 mg
  • calcium 26 mg

How to Make It

  1. Heat olive oil in a large nonstick skillet over medium-high heat. Sprinkle the chicken with salt and pepper. Add the chicken to pan, and cook 3 minutes on each side. Add wine, rind, juice, fennel seeds, and garlic. Cover, reduce heat, and simmer mixture 5 minutes or until chicken is done.