Chicken with Fennel, Tomatoes, and Zucchini

This dish is good served with egg noodles or with rice.

Yield: 6 servings (serving size: 1 chicken breast half, 2/3 cup vegetables, and 1 teaspoon fennel fonds)

Ingredients

• 6  (4-ounce) skinless, boneless chicken breast halves
• 2 1/2  tablespoons  Italian-seasoned breadcrumbs
• 5  teaspoons  olive oil, divided
• 2  cups  thinly sliced fennel bulb (about 2 small bulbs)
• 2  cups  finely chopped zucchini
• 1 1/2  cups  thinly sliced leek (about 2 large)
• 1/2  cup  fat-free, less-sodium chicken broth
• 2  tablespoons  tomato paste
• 1/4  teaspoon  salt
• 1/4  teaspoon  fennel seeds
• 1/4  teaspoon  dried tarragon
• 1/8  teaspoon  coarsely ground black pepper
• 1  (14.5-ounce) can diced tomatoes, undrained
• 2  tablespoons  chopped fennel fronds or fresh flat-leaf parsley

Preparation

Dredge the chicken in breadcrumbs. Heat 3 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken; sauté 3 minutes on each side or until golden brown. Remove from pan.

Heat 2 teaspoons oil in pan over medium heat. Add fennel bulb, zucchini, and leek; cook 5 minutes, stirring occasionally. Add broth and next 6 ingredients (broth through tomatoes). Cover, reduce heat, and simmer 15 minutes or until the vegetables are tender, stirring occasionally.

Return the chicken to pan; cover and cook 12 minutes or until the chicken is done. Sprinkle with fennel fronds.

Nutritional Information

Calories:

221 (23% from fat)

Fat:

5.7g (sat 1g,mono 3.2g,poly 0.8g)

Protein:

28.9g

Carbohydrate:

13.5g

Fiber:

3.1g

Cholesterol:

66mg

Iron:

2.4mg

Sodium:

429mg

Calcium:

78mg