Chicken Cutlets with Fennel and Capers

Chicken Cutlets with Fennel and Capers

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From: Diabetic Living Magazine

Fresh fennel is the tasty addition to lean chicken breasts served with a light tomato sauce and capers. It's nice for the family and special enough for entertaining.

Ingredients 2 servings

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Original recipe yields 2 servings
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  • 1 (8 ounce) skinless, boneless chicken breast half
  • ¼ teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper
  • Nonstick cooking spray
  • ½ teaspoon olive oil
  • 1 cup chopped fennel
  • 1 tablespoon chopped shallot
  • 1 clove garlic, minced
  • 1 cup canned no-salt-added diced tomatoes, undrained
  • 1 tablespoon snipped fresh flat-leaf parsley
  • 1½ tablespoons capers, drained
  • ½ teaspoon dried Italian seasoning, crushed

Preparation

  • Prep

  • Ready In

  1. Split chicken breast in half horizontally to form two thin cutlets. Sprinkle both sides of each chicken piece with the salt and pepper. Lightly coat a large nonstick skillet with nonstick spray; add oil and heat skillet over medium heat. Add chicken; cook about 6 minutes or until no longer pink, turning once. Transfer chicken to a plate; cover with foil and keep warm.
  2. Add fennel, shallot, and garlic to skillet; cook and stir for 3 minutes. Add undrained tomatoes; cook about 2 minutes more or until fennel is tender. Stir in parsley, capers, and Italian seasoning; cook for 1 more minute. Serve immediately over chicken. Makes 2 servings (1 chicken piece with ½ cup tomato mixture).

Nutrition information

  • Serving size: 1 chicken piece and ½ cup tomato mixture
  • Per serving: 181 calories; 3 g fat(1 g sat); 4 g fiber; 11 g carbohydrates; 28 g protein; 21 mcg folate; 66 mg cholesterol; 4 g sugars; 300 IU vitamin A; 100 mg vitamin C; 63 mg calcium; 2 mg iron; 397 mg sodium; 453 mg potassium
  • Nutrition Bonus: Vitamin C (167% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 3½ lean protein, 1½ vegetables

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