CHICKEN CUTLETS W/ FENNEL & CAPERS

Chicken Cutlets with Fennel and Capers

 

Fennel adds a bit of crunch and a slightly sweet licorice flavor to these quick-to-fix cutlets. It also ups the vitamin C and fiber in the dish.

 

SERVINGS: 2 servings (1 chicken piece with 1/2 cup tomato mixture per serving)

CARB GRAMS PER SERVING: 11

 

1	8-ounce skinless, boneless chicken breast half
1/4	teaspoon sea salt
1/4	teaspoon freshly ground black pepper
1/2	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
1-1/2	teaspoons capers, drained
1/2	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).

Nutrition Facts Per Serving:

• Servings: 2 servings (1 chicken piece with 1/2 cup tomato mixture per serving)
• Calories181
• Total Fat (g)3
• Saturated Fat (g)1
• Cholesterol (mg)66
• Sodium (mg)397
• Carbohydrate (g)11
• Fiber (g)4
• Protein (g)28
• Vitamin C (DV%)1.67
• Calcium (DV%)6
• Iron (DV%)10

Diabetic Exchanges

• Vegetables (d.e.)1.5
• Lean Meat (d.e.)3.5