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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (290g) Recipe makes 4 servings The following items or measurements are not included below: reduced-sodium fat-free chicken broth 1 tablespoon white wine vinegar |
||
| Calories 286 | ||
| Calories from Fat 45 | (15%) | |
| Amount Per Serving | %DV | |
| Total Fat 5.1g | 7% | |
| Saturated Fat 0.9g | 4% | |
| Monounsaturated Fat 2.8g | ||
| Polyunsaturated Fat 0.8g | ||
| Trans Fat 0.0g | ||
| Cholesterol 49mg | 16% | |
| Sodium 82mg | 3% | |
| Potassium 969mg | 27% | |
| Total Carbohydrate 32.2g | 10% | |
| Dietary Fiber 7.3g | 29% | |
| Sugars 2.5g | ||
| Protein 28.6g | 57% | |
Chicken With Fennel and Red Peppers
By: justcallmetoni
Oct 23, 2005
Found this in a stack of clippings and can't quite figure out where it came from - New York Times perhaps. The combination of ingredients looks just wonderful to me and I'm keeping it safe here before I lose it.
SERVES 4
Ingredients
- 3/4 lb boneless skinless chicken breast
- 1 tablespoon extra virgin olive oil
- 1 medium onion, cut in 1/2-inch thick crescents
- 1 red bell pepper, cut in 1/2-inch thick strips
- 1/2 large fennel bulb, cut in 1/2-inch thick strips
- 1 large garlic clove, finely chopped
- 1 teaspoon ground cumin
- 1 (15 ounce) can white beans, rinsed and drained
- 1/4 cup chopped flat leaf parsley
- 1/2 cup reduced-sodium fat-free chicken broth, divided
- 1 tablespoon white wine vinegar
- 2-3 teaspoons cornstarch
- salt & freshly ground black pepper (to taste0)
Directions
1
Cut chicken into 1/2-inch wide by 2-inch long strips.2
Heat oil in a medium, non-stick skillet over medium-high heat. Cook chicken until white on the outside. Transfer to a plate.3
Add onion, red pepper and fennel to the pan. Stir to coat with oil and juices from the chicken. Sauté 2 minutes. Mix in garlic. Cook until onions and fennel are golden, about 5 minutes, stirring occasionally.4
Return chicken to the pan. Stir in cumin, beans, parsley, 1/4 cup broth, vinegar and salt. Simmer until chicken is white in the center and vegetables are still al dente, 5 to 6 minutes.5
With a slotted spoon, transfer food to a bowl and keep warm on the side. Mix cornstarch into the remaining broth until well blended. Stir into the liquid in the pan. Heat to a simmer, stirring constantly, until mixture thickens. Return chicken mixture to the pan. Stir until mixture is coated with the sauce and heated through. Season to taste with salt and pepper.6
Serve with rice or roasted potatoes.
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Browse similar recipes by category
- Course > Main Dish > One-Dish Meal
- Main Ingredient > Vegetables > Peppers
- Main Ingredient > Meat > Poultry > Chicken > Breasts
- Main Ingredient > Beans
- Cuisine > European > Southern (Mediterranean)
- Preparation > Time to Make > < 60 mins
- Preparation > Equipment > Stove Top
- Occasion > Dinner Party
- Occasion > Taste/Mood > Savory
Featured Reviews for This Recipe
From: Brooke the Cook in WI
On Mar 14, 2008
Fennel is a great addition to this dish; it really compliments the cumin and red peppers. I made a few changes based on other reviewers comments; I only used 1/2 t of cumin, which I thought was the perfect amount, not overpowering but still present. I also added an additional 1/2 cup of broth, however, when I removed the chicken and veggies from the pan there still wasn't anything left in the pan to make the sauce with. Honestly, I don't think the broth/cornstarch sauce made any difference to the dish at all and next time I'm going to completely omit that part of the recipe (and save myself from washing an additional dish!) I served with steamed broccoli. Made for Please Review My Recipe game.
From: CPolencheck
On Nov 28, 2007
Oh yum! I followed the recipe but had to add more chicken broth because there wasn't quite enough sauce. I also left a little bit of the "juice" from the beans to thicken it up too. Served over rice. Thanks, lovely dish!
From: Leslie in Texas
On May 18, 2006
We enjoyed this for dinner last night along with roasted red potatoes drizzled with olive oil and sprinkled with garlic powder, basil, and oregano and a Greek salad.I followed the recipe as written, but Derf has a good idea for the sauce if this is to be served with rice or something that could use a little sauce. The next time tho, I will use about half to a fourth of the cumin because I thought it took over the more delicate fennel flavor. Either that or use more fennel next time! That being said, everyone cleaned their plates! Thanks for posting this!
From: Derf
On May 4, 2006
So happy you're keeping it safe here, it is really quite delicious! I used home made chicken stock and when I make it again I will us about 1 cup rather than 1/2 cup. The quarter cup left was barely enough to make the sauce, just barely coated the chicken and veggies. Regardless the flavours were fantastic! and would be even better with a half cup while cooking and the other half for the sauce. Great combination of veggies with the chicken, cumin and garlic. The white beans in particular were a nice addition! Will be making this again, thanks for posting!
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