Sunday, March 30, 2008

Broiled Chicken with Roasted Fennel and Tomato Sauce

Flavor Galore!

I don't know about you but, if I'm going to spend the time to cook a meal, it better be tasty. That is why I tend to roast my vegetables. It may take a bit longer but in the end, it's worth it. I mean, why go through the trouble of cooking at all if you're not going to be totally satisfied. You could go out to eat or for that matter, pop a frozen meal in the microwave. Brrrrrrrrifff, sorry I just gave myself shivers.
The point is...if you are going to cook, make it worth your while!

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

For Sauce:
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.

For Chicken:
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

Preheat broiler.

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.


Emily said...

Boy, does that look good. I love pasta dishes like this. I bet the fennel was delicious with the tomato.

Sara said...

If I could change my husbands opinion on one food, it would be fennel. He hates it and won't eat anything with fennel. I think roasted fennel is one of the most wonderful veggies.

Susan from Food Blogga said...

Anything with fennel calls out to me. This looks wonderful, Annie.