Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Braised Chicken Breast
- Ingredients
- 2 scallions
- 1 small carrot (about 80 grams)
- 1 Fennel bulb (about 250 grams)
- 1 small lemon
- 2 Chicken breasts (each about 150 grams)
- salt
- peppers
- 1 Tbsp soybean oil
- 1 tsp fennel seeds
- 2 allspice
- 100 milliliters Vegetable broth
- ½ bunch Dill
Rinse scallions, shake dry and cut into thin rings.
Rinse, peel and cut carrot into thin slices.
Rinse and dry fennel, halve and then cut into strips. Rinse lemon in hot water, wipe dry and cut into thin slices.
Rinse chicken and pat dry. Season with salt and pepper. Heat oil in a pan and cook chicken on each side for about 1 minute.
Remove chicken from pan. Add fennel seed, allspice, scallions, carrot, lemon and fennel in pan over medium heat, stirring, for about 1 minute.
Transfer carrot mixture to a baking dish and add chicken. Pour in vegetable broth and season with salt and pepper. Cover with aluminum foil and bake in preheated oven at 180°C (fan 160°C, gas: mark 1-2) (approximately 350°F) for about 15 minutes.
Meanwhile, rinse the dill, shake dry, pluck off the fronds and chop finely. Sprinkle dill over braised chicken and sauce and serve.
(Percentage of daily recommendation)
| Calorie | 262 cal. | (12 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
Healthy, because
The light and tasty composition of chicken filet, fennel and carrots ensures that one portion of vitamin A meets the daily requirement twice over. The combination also scores well with nerve-boosting niacin: 180 percent of the daily requirement is contained in it.
Even smarter
Thanks to its high protein content, this dish with its southern flavor is inherently filling. Those who want to increase the effect even more can enjoy a piece of wholemeal baguette - this brings dietary fibre into play.