Chicken with Tomato & Fennel

Chicken with Tomato & Fennel

Prep Time15 mins Cook Time35 mins Makes 4 Yield_measureservings

Tomatoes are available year-round, and thank goodness for that. This fresh take on an old standby is a family favourite.

Ingredients List

  1. 4 boneless, skinless chicken breasts
  2. 1/8 tsp. (0.5 mL) salt
  3. 1/8 tsp. (0.5 mL) ground black pepper
  4. 1 tsp. (5 mL) Becel® Oil
  5. 2 tsp. (10 mL) Becel® Buttery Taste margarine*
  6. 1 medium onion, finely chopped
  7. 3 cloves garlic, finely chopped
  8. 1/2 cup (125 mL) dry red wine
  9. 1/2 bulb fennel, trimmed and thinly sliced
  10. 1 can (796 mL.) diced tomatoes
  11. 1/2 tsp. (2 mL) fennel seeds, crushed
  12. 1/2 tsp. (2 mL) dried basil
  13. 1/2 tsp. (2 mL) dried oregano leaves, crushed
  14. 1/4 cup (50 mL) chopped fresh basil leaves or parsley

Directions

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.

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.

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.

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.

Nutritional Information

Calories

270 (1 serving)

Total Fat

6g (1 serving)

Saturated Fat

1g (1 serving)

Polyunsaturated Fat

1.7g (1 serving)

Monounsaturated Fat

2.1g (1 serving)

Cholesterol

85mg (1 serving)

Sodium

450mg (1 serving)

Total Carbs

14g (1 serving)

Dietary Fiber

3g (1 serving)

Sugars

7g (1 serving)

Protein

37g (1 serving)

Calcium

10% (1 serving)

Iron

20% (1 serving)

Omega-3

0.1g (1 serving)

Omega-6

0.5g (1 serving)

Vitamin C

60% (1 serving)

Vitamin A

6% (1 serving)

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