• Blog
  • About
  • Recipes
  • Tips & Tools
  • International LOVE
  • Love Notes
  • Shop
  • Powered by MSI Media Group

Engaging stories of love, joy, comfort and friendship with proven scrumptious, healthy recipes, we celebrate LOVE as the secret ingredient for wonderful food!

Chicken Breasts Roasted on Tomatoes and Fennel

January 10, 2014 by Mary 14 Comments

Chicken breasts roasted on tomatoes and fennel.

Having to cook extremely low fat for my youngest son has forced me to get super creative on how to make tasty dishes that won’t stick to the pan. This dish I made recently, turned out so delicious that I will make it again and again, even if he can start eating regular amounts of fat. It’s Chicken Breasts Roasted on Tomatoes and Fennel. It’s very low fat and really yummy and so fresh tasting! If you count on the bright flavors of your ingredients, roast at a high temperature to bring out their best, you won’t need a lot of oil or butter.

In contrast to this dinner, I want to tell you about a conversation I had with another fellow shopper in Fairway last weekend. We were both at the cheese counter and she was ahead of me being waited on. They didn’t have exactly what she asked for, so she said to the cheesemonger, “Okay just pick out 3 cheeses for me for my cheese course. I’m having a dinner party and doing a whole French thing.”

Naturally my ears perked up and I said, “Sounds nice! What are you making?”

She excitedly recited her whole menu. She said she was starting with a Garlic Cream Soup, then the main course would be a Dijon Mustard Tarragon Chicken with a Cream Sauce, mashed potatoes with Gruyere cheese, the braised leek recipe from Julia Child (tons of butter) and then the cheese course. I don’t know all of the cheeses she got but the last one that was handed over to her was a half of a wheel of triple cream brie.

I was good. I didn’t go into lecture mode. I nodded my head and said, “Wow”.

She said, “ Yeah, it’s hardy. It’s cold outside.”

Hardy?? I say it’s hearty and that it’s so bad for your heart!

When I told my husband the story while driving home, he asked if she was serving Lipitor for dessert. Or perhaps it was a dinner that included her 87 year-old aunt with a heart problem who she could do without?

I mean really, first off, to me, this dinner sounds so unappealing. Way too rich. Not to mention, colorless. Although a special-dinner-party-cheese overload never hurt anyone on occasion, if this is an habitual way of cooking and eating, that’s a health problem. I can’t fault this woman for cooking a homemade meal, and with love, it sounded like, for her friends, but I wanted to say to her, it could still be an amazing meal without cheese, cream or butter in every course. It really can.

This recipe here uses just a little peanut oil and a little olive oil, which are both low in saturated fat and high in a “good” fat, monounsaturated, which helps to lower cholesterol. With the Dijon mustard and moisture from the vegetables, you’ll be surprised at just how delicious it tastes without a drop of cream in sight!

So eat healthy. Feel great and be happy. Make this tasty dish with LOVE and you won’t miss a bite of butter or cream.

Chicken breasts roasted on tomatoes and fennel on a white platter.

CHICKEN BREASTS ROASTED ON TOMATOES AND FENNEL – serves 5

5 boneless skinless chicken breasts, trimmed of all fat
Peanut oil
1 rounded tbs. Dijon mustard
1 tbs. olive oil
1 tbs. thyme leaves
2 tsp. chopped sage leaves
Salt to taste
Fresh cracked pepper to taste
1 large plum tomato – sliced into 5 slices
1/2 of a large fennel bulb, sliced into 5 slices
Chopped parsley for garnish (optional)

Preheat oven to 475 degrees. Lightly slick a rimmed baking sheet with a little peanut oil. Whisk the olive oil and mustard together and stir in the fresh herbs.

On the baking sheet, lay out one tomato slice and one fennel slice together in five pairs to form a base for each chicken breast.

Salt and pepper each breast to taste and brush the herbed mustard mixture on both sides and place on top of the pairs of tomatoes and fennel. Roast on the top shelf in the oven for 15 – 17 minutes until just cooked through.

Garnish with chopped parsley. I didn’t do this but it would have been prettier if I did.

Enjoy good clean cooking!

 

Related

You might also like:

  • Baby Yukon Golds in a skillet.Oh Baby, Yukon Golds… Best Stovetop Recipe
  • Sumac!
  • Fettuccine with salmon and sugar snap peas.Mother’s Day Recap & Fettuccine with Salmon & Sugar Snap Peas
  • What is this world coming to?
  • Quick Pasta with Broccoli Rabe, Tuna, olives and slow roasted tomatoes in a white bowl.Quick Pasta with Broccoli Rabe, Tuna, Olives & Slow Roasted Tomatoes

Filed Under: Dinner, Poultry Tagged With: chicken breasts roasted on tomato and fennel, healthy eating, herbed roasted chicken breasts, low calorie dinners, low calorie main courses, low fat chicken breasts

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Security check- *

CommentLuv badgeShow more posts

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Comments

  1. Jovina Coughlin says

    January 10, 2014 at 9:59 PM

    I love roasting fennel with meats. It gives them so much flavor and roasting the fennel really enhances it. This looks like a great weeknight dinner.
    Jovina Coughlin recently posted…Italian American Culture – The Art of Musical CompositionMy Profile

    Reply
  2. Mary Frances says

    January 10, 2014 at 11:18 PM

    You’re right Jovina – and this is a great weeknight dinner because it is truly so quick.

    Reply
  3. Maureen | Orgasmic Chef says

    January 11, 2014 at 3:20 AM

    Healthy delicious meal!
    Maureen | Orgasmic Chef recently posted…In My Kitchen, January 2014 – finallyMy Profile

    Reply
    • Mary Frances says

      January 11, 2014 at 6:31 PM

      Totally!! Thanks Maureen!

      Reply
  4. Kumar's Kitchen says

    January 11, 2014 at 4:00 AM

    SUCH WARM AND ENTICING FLAVORS FROM THIS DISH….JUST THE PERFECT MAINS FOR CHEERING UP WINTERS….INDEED NECESSITY IS THE MOTHER OF INVENTION…AFTER READING YOUR POST WE JUST REMEMBERED HOW WE HAD TO CREATE SOME GOOD,HEALTHY VEGETARIAN DISHES SINCE WE WANTED TO FOLLOW A LACTO VEGETARIAN DIET…EVER SINCE IT HAS BEEN A DELICIOUS JOURNEY AND LOTS OF EXPERIMENTS…WE ARE SO GOING TO TRY THIS BEAUTIFUL AND CREATIVE,HEALTHY BUT NONE THE LESS SCRUMPTIOUS DISH WITH SOME PANEER,THANKS FOR SHARING 🙂
    Kumar’s Kitchen recently posted…Delicious & Creamy Cauliflower Curry With Coconut MilkMy Profile

    Reply
    • Mary Frances says

      January 11, 2014 at 6:48 PM

      Great!! Thanks Kumar! If you can, please let me know how you like it!

      Reply
      • Kumar's Kitchen says

        January 12, 2014 at 1:00 AM

        Mary,thanks a ton for sharing this wonderful recipe…the flavors of Dijon,thyme and sage along with fennel bulbs was amazing….this recipe is definitely a keeper,thanks so much 🙂

        Reply
        • Mary Frances says

          January 13, 2014 at 12:15 PM

          Fantastic Kumar!! So glad you liked it! And thanks so much for writing back about it. 🙂

          Reply
  5. yummychunklet says

    January 11, 2014 at 10:52 PM

    Oh, the chicken looks delicious! Yum!
    yummychunklet recently posted…ffwd: Baked Apples Filled with Fruit and NutsMy Profile

    Reply
    • Mary Frances says

      January 13, 2014 at 12:15 PM

      It is! Thanks! 🙂

      Reply
  6. afracooking says

    January 15, 2014 at 5:37 PM

    I just realized it has been much too long since I have used fennel for anything other than a snack! It sounds like this woman’s menu plans really got to you. I hear you – it really does not sounds like a clourful, nourishing meal. I wonder what she looked like….
    afracooking recently posted…Red Cabbage with Herbs – Veg of the WeekMy Profile

    Reply
    • Mary Frances says

      January 19, 2014 at 1:26 AM

      I think you will love this recipe – roasted fennel is divine!

      Reply
  7. Tandy | Lavender and Lime says

    January 16, 2014 at 3:46 AM

    I am so going to try this as it looks delicious. I often make chicken breasts with tomato and mushrooms so this will be a good change 🙂
    Tandy | Lavender and Lime recently posted…Focaccia RecipeMy Profile

    Reply
    • Mary Frances says

      January 19, 2014 at 1:27 AM

      It is really delicious and so quick and easy. If you make it, please let me know how you like it.

      Reply

Join 32k+ followers!


Never miss out on a recipe!

Subscribe to receive new posts via email:

Mary Frances

Mary Frances

Spread love through cooking.

Summer Favorites

Easy Cheesy Sautéed Squash The Best Potato Salad Super Quick Chicken and Summer Vegetables Stir-fry Chimichurri-ed Wilted Endives with Walnuts Chilled Curried Zucchini Soup with Apple Garnish Best Strawberry and Rhubarb Crisp to make now!

Categories

  • Appetizers
  • Breakfast
  • Brunch
  • Cocktails
  • Contest
  • Cookies
  • Cookware and tools
  • Desserts
  • Dinner
  • Events
  • First Course
  • Fish
  • Food Responsibility
  • Guest Post
  • Lunch
  • Meat
  • Pasta
  • Poultry
  • Products for sale
  • Salads
  • Sauces
  • Sides
  • Soups
  • Tea time
  • Travel
  • Vegetables

Pages

Blog
About
Recipes
Tips and Tools
International Love
Love Notes
Shop
Mary's secret ingredients

Blogs We Love

  • 1840 Farm
  • A Pug in the Kitchen
  • Cottage Grove House
  • Food, Photography & France
  • Food52
  • From the Bartolini Kitchens
  • Go Bake Yourself
  • Hotly Spiced
  • Jovina Cooks Italian
  • Lavender and Lime
  • Orgasmic Chef
  • Smitten Kitchen
  • Sophie's Foodie Files
  • Steven’s Wine and Food Pairings
  • That Skinny Chick Can Bake
  • The Pioneer Woman
  • The Squishy Monster
  • Tips on Food and Drinks
  • Yummy Chunklet
  • LOVE - the secret ingredient


  • GET IN TOUCH
  • E mary@lovethesecretingredient.com

· All Rights Reserved ·© 2016 Love- the secret ingredient. All rights reserved. Disclaimer | Privacy Policy Disclosure Policy Terms & Conditions