Chicken with Fennel Tomato Sauce

Author: Canadian Living

The tomatoes add a healthy dose of the antioxidant lycopene along with excellent flavour to this sauce. Bonus: the fennel-scented sauce only needs to simmer for 15 minutes.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: October 2004

Ingredients

  • 1 fennel or celery heart
  • 4 skinless chicken breasts
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 teaspoons extra-virgin olive oil
  • 4 cups sliced mushrooms
  • 6 cloves garlic minced
  • 1 teaspoon dried oregano
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon hot pepper flakes
  • 1/4 cup dry white wine
  • 1 can diced tomatoes

Method

Cut fennel in half lengthwise; remove solid core and feathery fronds, reserving fronds for garnish. Cut fennel lengthwise into thin slices; set aside.

Sprinkle chicken with half each of the salt and pepper. In shallow Dutch oven, heat oil over medium-high heat; brown chicken on both sides. Transfer to plate. Drain off any fat in pan.

Add fennel, mushrooms, garlic, oregano, basil, hot pepper flakes and remaining salt and pepper to pan; saut?ntil golden, about 10 minutes. Add wine; cook until evaporated, about 4 minutes. Add tomatoes; bring to boil. Reduce heat and simmer until thickened, about 15 minutes.

Nestle chicken in sauce; spoon some of the sauce over top. Bake in 375°F (190°C) oven until chicken is no longer pink inside, about 25 minutes. Garnish with fennel fronds.

Nutritional facts <b>Per serving:</b> about

  • Sodium 691 mg
  • Protein 34 g
  • Calories 250.0
  • Total fat 5 g
  • Cholesterol 77 mg
  • Saturated fat 1 g
  • Total carbohydrate 17 g

%RDI

  • Iron 23.0
  • Fibre 0.0
  • Folate 16.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 10.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 13.0
  • Vitamin C 63.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Chicken with Fennel Tomato Sauce

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