Chicken with Tomato-Balsamic Pan Sauce

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Fennel seeds give this tomato and balsamic sauce an extra kick, but if you don't have them on hand, try using cumin or coriander seeds, or 1 teaspoon of a ground herb or spice. Serve this easy chicken breast recipe with whole-wheat spaghetti or crusty bread to sop up the sauce. Save the unused chicken tenders in an airtight container in your freezer for up to 3 months. Once you have enough, thaw them out for another use.

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Prep Time:
35 mins
Total Time:
35 mins
Servings:
4
Yield:
4 servings

Ingredients

  • 2 8-ounce boneless, skinless chicken breasts

  • ½ teaspoon salt, divided

  • ½ teaspoon ground pepper, divided

  • ¼ cup white whole-wheat flour

  • 3 tablespoons extra-virgin olive oil, divided

  • ½ cup halved cherry tomatoes

  • 2 tablespoons sliced shallot

  • ¼ cup balsamic vinegar

  • 1 cup low-sodium chicken broth

  • 1 tablespoon minced garlic

  • 1 tablespoon fennel seeds, toasted and lightly crushed

  • 1 tablespoon butter

Directions

  1. Remove and reserve chicken tenders (if attached) for another use. Slice each breast in half horizontally to make 4 pieces total. Place on a cutting board and cover with a large piece of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan to an even thickness of about 1/4 inch. Sprinkle with 1/4 teaspoon each salt and pepper. Place flour in a shallow dish and dredge the cutlets to coat both sides, shaking off excess. (Discard remaining flour.)

  2. Heat 2 tablespoons oil in a large skillet over medium-high heat. Add 2 pieces of chicken and cook, turning once, until evenly browned and cooked through, 2 to 3 minutes per side. Transfer to a large serving plate and tent with foil to keep warm. Repeat with the remaining chicken.

  3. Add the remaining 1 tablespoon oil, tomatoes and shallot to the pan. Cook, stirring occasionally, until softened, 1 to 2 minutes. Add vinegar; bring to a boil. Cook, scraping up any browned bits from the bottom of the pan, until the vinegar is reduced by about half, about 45 seconds. Add broth, garlic, fennel seeds and the remaining 1/4 teaspoon salt and pepper. Cook, stirring, until the sauce is reduced by about half, 4 to 7 minutes. Remove from heat; stir in butter. Serve the sauce over the chicken.

Nutrition Facts (per serving)

294 Calories
17g Fat
10g Carbs
25g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 3 oz. chicken & 3 Tbsp. sauce
Calories 294
% Daily Value *
Total Carbohydrate 10g 3%
Dietary Fiber 2g 5%
Total Sugars 3g
Protein 25g 51%
Total Fat 17g 21%
Saturated Fat 4g 21%
Cholesterol 70mg 23%
Vitamin A 263IU 5%
Vitamin C 4mg 4%
Folate 8mcg 2%
Sodium 371mg 16%
Calcium 46mg 4%
Iron 2mg 11%
Magnesium 34mg 8%
Potassium 363mg 8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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