Chicken with Fennel, Tomatoes, and Zucchini

Dairy Free
Health score
25%
Chicken with Fennel, Tomatoes, and Zucchini
45 min.
6
232kcal

Suggestions


If you’re looking to elevate your culinary repertoire while enjoying a delectable and wholesome meal, look no further than this Chicken with Fennel, Tomatoes, and Zucchini recipe. It’s a delightful dish that combines the juicy tenderness of chicken breast with the aromatic flavors of fennel and the freshness of garden zucchini, all simmered in a flavor-packed broth. Perfect for a hearty lunch or a cozy dinner, this recipe is not only dairy-free but also light on the waistline, boasting just 232 calories per serving.

The unique taste of fennel is a standout feature of this dish. Its subtle sweetness and mildly anise-like flavor complement the succulent chicken beautifully. Combined with vibrant diced tomatoes and chopped zucchini, this dish is a feast for both the eyes and the palate. The addition of Italian-seasoned breadcrumbs gives a delightful crunch that contrasts perfectly with the tender vegetables.

Get ready to impress your family and friends with a nourishing meal that celebrates fresh ingredients. In just 45 minutes, you can serve up a dish that not only satisfies hunger but also brings a touch of gourmet flair to your dining table. Whether you’re preparing it for a weeknight dinner or a gathering, this Chicken with Fennel, Tomatoes, and Zucchini recipe is sure to become a favorite in your household!

Ingredients

  • 14.5 ounce canned tomatoes diced undrained canned
  • 0.3 teaspoon tarragon dried
  • 0.5 cup less-sodium chicken broth fat-free
  • cups fennel bulb thinly sliced ( 2 small bulbs)
  • 0.3 teaspoon fennel seeds 
  • tablespoons flat-leaf parsley fresh chopped
  • 0.1 teaspoon coarsely ground pepper black
  • 2.5 tablespoons italian-seasoned breadcrumbs 
  • 1.5 cups leek thinly sliced ( 2 large)
  • teaspoons olive oil divided
  • 0.3 teaspoon salt 
  • 24 ounce chicken breast halves boneless skinless
  • tablespoons tomato paste 
  • cups zucchini finely chopped

Equipment

  • frying pan

Directions

  1. Dredge the chicken in breadcrumbs.
  2. Heat 3 teaspoons oil in a large nonstick skillet over medium-high heat.
  3. Add the chicken; saut 3 minutes on each side or until golden brown.
  4. Remove from pan.
  5. Heat 2 teaspoons oil in pan over medium heat.
  6. Add fennel bulb, zucchini, and leek; cook 5 minutes, stirring occasionally.
  7. Add broth and next 6 ingredients (broth through tomatoes). Cover, reduce heat, and simmer 15 minutes or until the vegetables are tender, stirring occasionally.
  8. Return the chicken to pan; cover and cook 12 minutes or until the chicken is done.
  9. Sprinkle with fennel fronds.

Nutrition Facts

Calories232kcal
Protein46.53%
Fat26.89%
Carbs26.58%

Properties

Glycemic Index
51.5
Glycemic Load
3.36
Inflammation Score
-7
Nutrition Score
22.720869945443%

Flavonoids

Eriodictyol
0.31mg
Apigenin
2.88mg
Luteolin
0.02mg
Kaempferol
0.61mg
Myricetin
0.25mg
Quercetin
0.36mg

Nutrients percent of daily need

Calories:232.46kcal
11.62%
Fat:7.04g
10.82%
Saturated Fat:1.27g
7.92%
Carbohydrates:15.64g
5.21%
Net Carbohydrates:12.11g
4.4%
Sugar:6.98g
7.76%
Cholesterol:72.62mg
24.21%
Sodium:517.82mg
22.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.39g
54.78%
Vitamin B3:13.68mg
68.41%
Vitamin K:60.77µg
57.88%
Selenium:38.94µg
55.63%
Vitamin B6:1.11mg
55.5%
Phosphorus:313.44mg
31.34%
Vitamin C:24.33mg
29.49%
Potassium:969.6mg
27.7%
Manganese:0.46mg
22.85%
Vitamin B5:2.05mg
20.51%
Vitamin A:879.29IU
17.59%
Magnesium:67.48mg
16.87%
Iron:2.68mg
14.89%
Vitamin E:2.22mg
14.83%
Fiber:3.53g
14.13%
Vitamin B2:0.24mg
13.89%
Vitamin B1:0.21mg
13.67%
Folate:53.48µg
13.37%
Copper:0.26mg
13.05%
Zinc:1.18mg
7.85%
Calcium:77.24mg
7.72%
Vitamin B12:0.28µg
4.65%
Source:My Recipes