This recipe is not only very tasty but also healthy and good for you. By broiling the chicken, you are cooking it in a healthy way but also getting the flavor your looking for. If you prefer, however, to brown the chicken in the skillet, go for it. Do whatever works for you...
Broiled Chicken with Roasted Fennel and Tomato Sauce
by Mixed Salad Annie
2 tablespoons extra-virgin olive oil
1 large fennel bulb, washed, bulb part only sliced into rings about 1/4" thick
1 - 15 oz. can diced tomatoes, drained, juice reserved
6 garlic cloves, peeled and cut in half lengthwise
1/2 can black olives, whole
1/2 teaspoon salt
1 teaspoon sugar
1 tablespoon chopped fresh parsley
1/2 pound cooked farfale or your favorite pasta shape
Preheat the oven to 375F.
Spray a 13 x9 inch baking dish with the cooking spray. Add the fennel, drained diced tomatoes, olives, garlic, salt and sugar to the pan. Add the oil and toss well to coat everything evenly with the oil. Put the dish in the oven and bake for 45 minutes, stirring occasionally, until the vegetables have softened and start to caramelize. Remove from oven.
4 skinless boneless chicken cutlets, cut in smaller pieces or use chicken tenderloins
1/2 cup flour
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/2 tsp. poultry seasoning
1/2 tsp. sea salt
1/4 tsp. fresh ground pepper
Olive oil or canola cooking spray
1/4 cup low sodium chicken broth or reserved pasta water
Mix flour, garlic powder, onion powder and poultry seasoning in a pie plate. Season chicken pieces with salt and pepper and dredge in the seasoned flour. Shake off excess flour. Spray a large oven proof skillet with the cooking spray and add the chicken pieces. Spray the chicken pieces with cooking spray and place skillet in oven about 6 inches from broil element.
Cook for 3-4 minutes on one side and 3 minutes on the other. Don't worry about it being completely cooked through because it will cook in the sauce. Remove from oven.
Add the reserved tomato juice and chicken broth to the skillet with the chicken, and scrape the bottom of the pan to release any brown bits (de-glaze).
Add the fennel mixture and simmer for 15-20 minutes on low heat until chicken is cooked through and all the flavors have blended.
Toss with pasta and sprinkle with fresh parsley and grated cheese if desired.