Post by Loupy on Sept 25, 2011 12:34:59 GMT -7
Chicken Cutlets with Fennel and Capers
www.diabeticlivingonline.com
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.
Makes 2 servings (1 chicken piece with 1/2 cup tomato mixture).
Ingredients:
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
Instructions:
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.
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.
Nutrition Facts
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
© Copyright 2011 , Meredith Corporation. All Rights Reserved
www.diabeticlivingonline.com
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.
Makes 2 servings (1 chicken piece with 1/2 cup tomato mixture).
Ingredients:
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
Instructions:
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.
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.
Nutrition Facts
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
© Copyright 2011 , Meredith Corporation. All Rights Reserved
