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.

Source: Diabetic Living Magazine


Recipe Summary

15 mins
25 mins


Ingredient Checklist


Instructions Checklist
  • 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.

  • 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 1/2 cup tomato mixture).

Nutrition Facts

1 chicken piece and 1/2 cup tomato mixture
181 calories; protein 28.1g; carbohydrates 11.1g; dietary fiber 3.6g; sugars 4.2g; fat 2.6g; saturated fat 0.5g; cholesterol 65.7mg; vitamin a iu 299.6IU; vitamin c 100mg; folate 21.4mcg; calcium 63.3mg; iron 1.9mg; magnesium 35.6mg; potassium 453.1mg; sodium 397.5mg.

3 1/2 lean protein, 1 1/2 vegetables