Chicken cutlets with fennel and capers

ChickenWFC
Dinner tonight, December 26, 2013
Absolute delicious and delicate dish
2 Servings

  • 1 8 ounce skinless, boneless chicken breast half
  • ¼ teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper
  • ½ teaspoon olive oil
  • Nonstick cooking spray
  • 1 cup chopped fennel
  • 1 tablespoon chopped shallot
  • 1 clove garlic, minced
  • 1 cup canned no-salt-added diced tomatoes, undrained
  • 1 tablespoon snipped fresh flat-leaf parsley
  • 1 ½ teaspoons capers, drained
  • ½ teaspoon dried Italian seasoning, crushed

1) 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; keep warm.

2)
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).

Serving size 1 chicken piece and ½ cup tomato mixture

Nutritional notes:
Calories per serving 181

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