Wednesday, August 5, 2009

Tomato fennel chicken

Hi everyone!

Today a recipe for chicken breasts - ohhhhh exciting right? Well, you can make this with fish too.

I think this sauce is pretty good even if you are not a huge fennel fan. The licorice flavor is not that strong in this recipe. You can make it with canned tomatoes, but right now in the summer you can use awesome fresh ones, whatever variety is your favorite!

Sauce ingredients: (should serve about 2 peeps)

  • 2 tblsp olive oil
  • 1/2 onion
  • 1-2 cloves garlic
  • 1 lb of fresh tomatoes or 1 smaller can of chopped tomatoes
  • 1/4 tsp fennel seeds
  • 1/4 tsp red pepper flakes
  • Splash of balsamic vinegar or red wine vinegar or just wine!
Chop the onion and saute it in the olive oil. When the onions are cooked, throw in the chopped garlic, fennel seeds and pepper flakes and saute briefly. Chop the fresh tomatoes and throw them in to simmer until they break down into sauce, could be 10-20 minutes. If using canned, throw the tomatoes in and simmer for 10 minutes. When the sauce is thickened and chunky but saucy, add the vinegar to taste. Add salt if you want!

While this sauce is cooking, make your chicken breast or your fish however you prefer. I like to cook it in a pan with a bit of olive oil. If you like, you can pound the breast thin to have it cook faster. I always salt the chicken before cooking, but I like salt. :)

To go alongside the chicken, any kind of veggies - broccoli, zucchini, eggplant, kale, a salad. Whatever you like, however you like it!

When the chicken and sauce are done, plate it up by putting the pretty red sauce on top of the breasts. You can add fresh basil and sliced black olives on top if you have some. Mmm good! Sorry no pics - forgot my camera!

Quick and easy after fasting all day.

So far so good on the Primal Challenge! Day 3 of no chocolate, no coffee, no alcohol, no cheese. (boo hoo! hehe) Did some sprinting at the track in the afternoon. Had an interesting experience with a weirdo perv making inappropriate comments while watching me running. Yuck! But I gave him my evil mean cavegirl look and he left me alone. haha! ;)

It's a beautiful world, enjoy a wonderful day!


  1. No coffee, huh? I'm just not ready to give up my coffee. If I did, I would be giving everyone evil mean cavegirl looks (and hitting them over the head with my club:)

  2. Primal Mama - haha! I'm OK without coffee, I prefer decaf anyway. But I do like it, especially my french press. Yum yum! I just have been drinking espresso too much lately. I think it spikes my insulin maybe? So I'm quitting for a bit.
    It looks like you are doing great with the challenge! :)

  3. Thanks for healthy recipe. Fennel seeds are very common, it is commonly found in kitchen. It adds flavours to dishes. It has many health benefits like, it act as mouth freshener, women who face irregularities in their periods felt effective cure by fennel seeds, it provides relief to strained eyes, gives soft and conditioned locks, healthy skin etc.

  4. Thanks Fennel seeds, that is good to know!