Chicken with Italian Sweet-Sour Fennel

Gluten Free
Dairy Free
Health score
14%
Chicken with Italian Sweet-Sour Fennel
15 min.
4
225kcal

Suggestions


Indulge in a delightful culinary experience with our Chicken with Italian Sweet-Sour Fennel, a dish that perfectly balances flavors and textures. This gluten-free and dairy-free recipe is not only quick to prepare, taking just 15 minutes, but it also serves as a wholesome meal for lunch or dinner, making it ideal for busy weeknights or leisurely weekends.

The star of this dish is the fennel, which adds a unique sweetness and aromatic quality that pairs beautifully with tender chicken cutlets. Infused with the rich notes of dry white wine and a hint of red wine vinegar, the dish achieves a perfect sweet-sour harmony that will tantalize your taste buds. The addition of toasted pine nuts provides a delightful crunch, while the raisins contribute a burst of sweetness, making every bite a delightful surprise.

With a caloric content of just 225 kcal per serving, this dish is not only satisfying but also a healthy choice. The balanced caloric breakdown ensures you’re fueling your body with a good mix of protein, fats, and carbohydrates. Whether you’re looking to impress guests or simply enjoy a comforting meal at home, Chicken with Italian Sweet-Sour Fennel is sure to become a favorite in your recipe repertoire.

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 16 ounce chicken cutlets 
  • 0.5 teaspoon rosemary dried crushed
  • 0.3 cup cooking wine dry white
  • small fennel bulb with stalks
  • 0.5 teaspoon kosher salt divided
  • 0.8 cup lower-sodium chicken broth fat-free
  • teaspoons olive oil extra-virgin
  • tablespoon pinenuts toasted
  • 0.3 cup raisins 
  • teaspoons red wine vinegar 

Equipment

  • frying pan

Directions

  1. Mince 1 tablespoon fennel fronds. Thinly slice bulb to measure 2 cups (discard core).
  2. Heat oil in a large skillet over medium-high heat.
  3. Sprinkle chicken with 1/4 teaspoon salt, rosemary, and pepper.
  4. Add chicken to pan; cook 3 minutes on each side or until done.
  5. Remove from pan.
  6. Add fennel bulb to pan; saut 1 minute. Stir in wine.
  7. Add 1/4 teaspoon salt, broth, raisins, and vinegar; cover and cook 4 minutes or until fennel is tender. Return chicken to pan.
  8. Sprinkle with nuts and fennel fronds.

Nutrition Facts

Calories225kcal
Protein48.71%
Fat28.58%
Carbs22.71%

Properties

Glycemic Index
55.2
Glycemic Load
5
Inflammation Score
-4
Nutrition Score
16.639130571614%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
0.63mg
Hesperetin
0.06mg
Naringenin
0.06mg
Quercetin
0.14mg

Nutrients percent of daily need

Calories:224.68kcal
11.23%
Fat:6.82g
10.49%
Saturated Fat:1.11g
6.96%
Carbohydrates:12.19g
4.06%
Net Carbohydrates:9.63g
3.5%
Sugar:2.53g
2.82%
Cholesterol:72.57mg
24.19%
Sodium:538.75mg
23.42%
Alcohol:1.54g
100%
Alcohol %:0.79%
100%
Protein:26.15g
52.29%
Vitamin B3:12.43mg
62.15%
Selenium:36.79µg
52.56%
Vitamin B6:0.9mg
45.22%
Vitamin K:39.78µg
37.89%
Phosphorus:291.66mg
29.17%
Potassium:854.94mg
24.43%
Manganese:0.41mg
20.43%
Vitamin B5:1.77mg
17.72%
Magnesium:50.27mg
12.57%
Vitamin C:8.91mg
10.8%
Fiber:2.56g
10.24%
Vitamin B2:0.16mg
9.22%
Iron:1.3mg
7.23%
Vitamin E:1.08mg
7.18%
Copper:0.13mg
6.62%
Vitamin B1:0.1mg
6.57%
Zinc:0.97mg
6.49%
Folate:21.66µg
5.42%
Calcium:39.69mg
3.97%
Vitamin B12:0.23µg
3.78%
Vitamin A:114.21IU
2.28%
Source:My Recipes