FitFitBanner Images

Recipes Recipes



Chicken Tuscanese




Share on Tumblr

Recipe By Chef Jim Coleman

Fennel gives these chicken breasts an elegant touch, but they are also low in calories and a good source of vitamins and minerals.

 

Ingredients

  • 1/3 – ½ cup flour
  • 1/3 cup fennel seeds
  • Dash each of salt and pepper
  • 4 boneless skinless chicken breast halves, rinsed and dried
  • 3 tablespoons olive oil
  • 4 cloves garlic, peeled and chopped
  • 2 fennel bulbs
  • 2 tablespoons olive oil
  • 1 large onion thinly sliced
  • 14 ounce chicken broth
  • ¼ cup lemon juice
  • ½ cup coarsely chopped fresh basil
  • ½ cup julienned sun-dried tomatoes

Directions

    1.Combine flour, fennel seeds, salt and pepper. Press chicken breasts firmly into fennel seed-flour mixture to coat all sides.
    2.In large skillet or saucepot over medium-high heat, heat 3 tablespoons olive oil. Add garlic, cook and stir 1 minute. Add chicken breasts; cook over medium heat until almost done, about 6 minutes each side.
    3.Move chicken to heatproof platter, cover loosely with foil and keep warm in 250°F oven.
    4.Cut green tops from fennel bulbs and reserve for garnish or for salads. Cut bulbs length-wise into quarters, cut off bases and core. Slice thinly.
    5.Wipe skillet with paper towels. Add 2 tablespoons olive oil to the skillet. Add fennel and onion. Cook and stir over medium-high heat until just tender, about 3 to 5 minutes. Add chicken broth, wine, lemon juice, basil and tomatoes. Simmer 5 minutes.
    6.Lift fennel and onion out with slotted spoon and keep warm with chicken breasts. Heat liquid in skillet to boiling; boil until reduced by half, about 5 minutes. Arrange chicken breasts and fennel and onion mixture on serving platter and pour sauce over. Garnish with additional basil and fennel leaves.
Photo by Flicker user alexhung / CC BY-NC 2.0

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.


Comments are closed.

Photo by Flicker user mollycakes / CC BY-NC 2.0



Move Over, Kale Chips! Kale Buds Are Here

By Lari Robling - April 18th, 2012

High Tunnel farming caught my eye because its extended growing season adds to the amount of local produce we get. While farm manager Aviva Asher was tidying up the winter crop to make way for spring, I discovered another benefit of local growing: use what you’ve got.

More wisdom »




September 2014
M T W T F S S
« Jun    
1234567
891011121314
15161718192021
22232425262728
2930  

Got a question for Fit? Want to submit your own "fit and fresh" recipe? Have a good story idea for us?


Contact us at fit@whyy.org




Get Healthy Philly is part of the Communities Putting Prevention to Work Initiative, a federal effort to: prevent and delay chronic disease, reduce risk factors, promote wellness in children and adults, and provide positive sustainable health change in our communities.


Food Fit Philly is part of Get Healthy Philly, a program that works to reduce and prevent obesity and related chronic diseases (like heart disease and diabetes) by increasing access to healthy foods that people can afford.


Your body needs help when it's time to quit. SmokeFree Philly is a program of the Philadelphia Department of Public Health that offers support and tools to help smokers quit. The goal of SmokeFree Philly is to: help people to quit smoking, stop people from starting to use tobacco, and reduce heart disease, cancer and other illnesses caused by smoking.