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Herb Chicken with Red Pepper Coulis and Orange Fennel Salad
Recipes
Herb Chicken with Red Pepper Coulis and Orange Fennel Salad
4 servings
45 minutes total
  • Prepare salad through step 3 (15 minutes)
  • Prepare chicken through step 4 (20 minutes)
  • Complete chicken and then salad; serve (10 minutes)

Herb Chicken with Red Pepper Coulis

Ingredients

  • 1 tablespoon fresh basil leaves
  • 1 tablespoon fresh oregano
  • 2 tablespoons fresh Italian parsley
  • 1 teaspoon fresh thyme leaves
  • 1 ¾ lb boneless, skinless chicken breasts
  • ½ teaspoon kosher salt
  • ⅛ teaspoon pepper
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon minced garlic
  • ⅓ cup prediced onions
  • 1 (12-oz) jar roasted red peppers, drained/rinsed
  • ¼ cup silken tofu
  • 2 tablespoons balsamic glaze

Steps

    1. Remove any tough stems from fresh herbs; chop leaves finely and place in small bowl. Mix until well blended. Place one-half of the herbs on a plate (may be paper); reserve other one-half for sauce.
    2. Preheat large sauté pan on medium-high 2–3 minutes. Season chicken with salt and pepper; then dip chicken into herbs, coating both sides (wash hands).
    3. Place oil in pan, then add chicken, garlic, and onions; reduce heat to medium-low. Cover and cook 6–7 minutes, without turning chicken; stir onions occasionally. While chicken cooks, slice peppers into thin strips.
    4. Turn chicken; stir in peppers and cover; cook 4–7 minutes, stirring peppers (only) occasionally, and until chicken is 165°F.
    5. Remove chicken from pan; cover to keep warm. Transfer pepper mixture and remaining ingredients (including reserved herbs) to food processor (or blender). Blend 10–15 seconds or until smooth. Slice chicken and serve with sauce.

Orange Fennel Salad

Ingredients

  • 5 oz baby romaine lettuce
  • 1 fennel bulb (thoroughly rinsed)
  • 2 navel oranges
  • 1 lemon, for juice
  • 1 teaspoon honey
  • ½ teaspoon kosher salt
  • ½ teaspoon minced garlic
  • ½ teaspoon Dijon mustard
  • ¼ teaspoon pepper
  • 4 tablespoons extra-virgin olive oil
  • ½ teaspoon fresh thyme leaves

Steps

    1. Place lettuce in salad bowl. Trim fennel. Trim stalks to within one inch of bulb; cut a slice off bottom of bulb. Cut bulb in half lengthwise; discard any blemished outer stalks and tough inner core. Slice one-half of the fennel thinly; add to salad (reserve other half for another use).
    2. Cut peel and white pith away from oranges; separate orange sections (removing seeds and membranes, as needed) and add to salad.
    3. Squeeze juice of lemon (2 tablespoons) into small bowl. Whisk in remaining ingredients (except thyme). Whisk in thyme, leaves only.
    4. Add dressing to salad; toss gently and serve.

Serving Suggestions

  • Complete your meal with whole grain pasta, dinner rolls, and fresh fruit or a fruit pie for dessert.
  • Sliced almonds can be added to the salad for additional flavor and crunch.

Herb Chicken with Red Pepper Coulis

Amount per ¼ recipe serving: Calories 280, Total Fat 8g, Sat Fat 2g, Trans Fat 0g, Chol 110mg, Sodium 360mg, Total Carb 8g, Fiber 0g, Sugars 4g, Protein 41g, Calc 4%, Vitamin A 0%, Vitamin C 0%, Iron 10%

Orange Fennel Salad

Amount per ¼ recipe serving: Calories 180, Total Fat 14g, Sat Fat 2g, Trans Fat 0g, Chol 0mg, Sodium 170mg, Total Carb 14g, Fiber 3g, Sugars 9g, Protein 1g, Calc 4%, Vitamin A 0%, Vitamin C 0%, Iron 6%