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Chicken

Chicken with Sweet ’n’ Sour Fennel

Fennel is a great source of vitamins and minerals. Combine it with fresh veggies and chicken breast for a flavorful dish.

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Coriander-Fennel Spice

In a spice grinder or clean coffee grinder, grind 1 tbsp fennel seeds and 4 tbsp coriander seeds. Store any leftovers in a clean glass jar. Try adding it to your favorite dishes or save it for the next time you make this savory meal. It will stay fresh for several months.

Servings
4
Prep Time
10 min
Duration
25 min

Ingredients

  • 1 tbsp olive oil, divided

  • 4 4-oz boneless, skinless chicken breasts, pounded thin

  • 1 large fennel bulb, roughly chopped 

  • 1 large onion, roughly chopped

  • 2 cloves garlic, minced 

  • 3 medium tomatoes, diced

  • ¼ packed cup unsweetened raisins

  • 2 tbsp chopped capers

  • ¼ cup red wine vinegar

  • 2 tsp Coriander-Fennel Spice (see recipe)

  • 1 tsp dried oregano 

  • ¼ tsp fresh ground black pepper

  • 1 lb broccoli florets

  • 8 unsalted almonds, chopped 

  • Fresh oregano for garnish, optional

Preparation

1. In a large skillet, heat 1 tsp oil on medium high. Add chicken and cook until browned and cooked through, about 3 minutes per side. Remove chicken, cover with foil and set aside. 

2. Add remaining 2 tsp oil to skillet. Add fennel, onion and garlic and cook for 3 to 4 minutes, until lightly browned. Stir in tomatoes, raisins, capers, vinegar, Coriander-Fennel Spice, dried oregano, black pepper and 1 cup water. Bring to a boil, then cover and reduce heat to a simmer. Add chicken to skillet and simmer for 3 to 4 minutes. 

3. Meanwhile, bring a 4-qt pot of water to a boil. Add broccoli, reduce heat to a slow boil and cook until al dente or until tender, about 2 to 4 minutes. Drain and set aside. 

4. Divide chicken, fennel mixture and broccoli among 4 serving plates. Sprinkle with almonds, dividing evenly. If desired, garnish with fresh oregano.

Nutrition Information

  • Serving Size 1 chicken breast, 1 cup fennel mixture, 1½ cups broccoli
  • Calories 277
  • Carbohydrate Content 30 g
  • Cholesterol Content 66 mg
  • Fat Content 4.5 g
  • Fiber Content 10 g
  • Protein Content 34 g
  • Saturated Fat Content 1 g
  • Sodium Content 315 mg
  • Sugar Content 5 g
  • Monounsaturated Fat Content 2 g
  • Polyunsaturated Fat Content 1 g