Chicken Simmered with Tomato & Fennel

Chicken Simmered with Tomato & Fennel

5 1
  • Preparation Time

    15 mins

  • Cooking Time

    35 mins

  • Recipe Serves

    4

Ingredients


  • 4 boneless, skinless chicken breasts
  • 1/8 tsp. (0.5 mL) salt
  • 1/8 tsp. (0.5 mL) ground black pepper
  • 1 tsp. (5 mL) Becel® Oil
  • 2 tsp. (10 mL) Becel® Buttery Taste margarine*
  • 1 medium onion, finely chopped
  • 3 cloves garlic, finely chopped
  • 1/2 cup (125 mL) dry red wine
  • 1/2 bulb fennel, trimmed and thinly sliced
  • 1 can (796 mL.) diced tomatoes
  • 1/2 tsp. (2 mL) fennel seeds, crushed
  • 1/2 tsp. (2 mL) dried basil
  • 1/2 tsp. (2 mL) dried oregano leaves, crushed
  • 1/4 cup (50 mL) chopped fresh basil leaves or parsley

Preparation

Step 1

Season chicken with salt and pepper. Heat Becel® Oil in large, deep skillet over medium-high heat and brown chicken. Remove chicken from skillet and set aside.

Step 2

Melt Becel® Buttery Taste margarine* in same skillet over medium heat and cook onion and garlic, stirring occasionally, until onion is tender, about 5 minutes.

Step 3

Stir in wine and cook, stirring occasionally, until reduced by half. Stir in fennel, tomatoes, fennel seeds, basil and oregano. Bring to a boil. Reduce heat to medium and cook covered 5 minutes.

Step 4

Reduce heat to low. Return chicken along with juices to skillet and simmer covered, stirring occasionally, until chicken is thoroughly cooked, about 15 minutes. Remove from heat. Serve, if desired, over hot brown rice or whole grain noodles.

Recipe Tip:

*Becel® Gold in Quebec

Nutritional Information:

Recipe : Chicken Simmered with Tomato & Fennel
Recipe Serves : 4

1 servingAmount% Daily Value
Calories:270  
Total Fat:6 g 
Saturated Fat:1 g 
Trans Fat:0 g 
Polyunsaturated Fat:1.7 g 
Monounsaturated Fat:2.1 g 
Cholesterol:85 mg 
Sodium:450 mg 
Total Carbs:14 g 
Dietary Fiber:3 g 
Sugars:7 g 
Protein:37 g 
Vitamin A: 6 %
Vitamin C: 60 %
Calcium: 10 %
Iron: 20 %
Omega-3:0.1 g 
Omega-6:0.5 g 
Print