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EatSmarter exclusive recipe

Braised Chicken Breast

with Fennel and Lemon

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Average: 4 (1 vote)
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Braised Chicken Breast
262
calories
Calories

Braised Chicken Breast - Low-calorie, highly enjoyable Mediterranean meal

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easy
Difficulty
20 min.
Preparation
 • Ready in 35 min.
Ready in
Nutritions
Fat7 g
Saturated Fat Acids1.2 g
Protein39 g
Roughage8.5 g
Sugar added0 g
Calorie262
1 serving contains
Calories262
Protein/g39
Fat/g7
Saturated fatty acids/g1.2
Carbohydrates/g9
Added sugar/g0
Roughage/g8.5
Bread exchange unit1
Cholesterol/mg99
Uric acid/mg307
Vitamin A/mg1.7
Vitamin D/μg0
Vitamin E/mg10.7
Vitamin B₁/mg0.3
Vitamin B₂/mg0.3
Niacin/mg23.7
Vitamin B₆/mg1
Folate/μg98
Pantothenic acid/mg1.6
Biotin/μg7.5
Vitamin B₁₂/μg0.6
Vitamin C/mg77
Potassium/mg1,036
Calcium/mg252
Magnesium/mg98
Iron/mg5.3
Iodine/μg14
Zinc/mg1.9

Recipe development: EAT SMARTER
Ingredients
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 Large knife, 1 Tablespoon, 1 Non-stick pan, 1 Slotted spatula, 1 Wooden spoon, 1 Casserole dish, 1 Aluminum foil

Ingredients

for 2 servings
2
1
small Carrot (about 80 grams)
1
Fennel bulb (about 250 grams)
1
small Lemon
2
Chicken breasts (each about 150 grams)
1 tablespoon
1 teaspoon
2
100 milliliters
½ bunch
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Preparation steps

Step 1/7
Braised Chicken Breast preparation step 1

Rinse scallions, shake dry and cut into thin rings.

Step 2/7
Braised Chicken Breast preparation step 2

Rinse, peel and cut carrot into thin slices.

Step 3/7
Braised Chicken Breast preparation step 3

Rinse and dry fennel, halve and then cut into strips. Rinse lemon in hot water, wipe dry and cut into thin slices.

Step 4/7
Braised Chicken Breast preparation step 4

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.

Step 5/7
Braised Chicken Breast preparation step 5

Remove chicken from pan. Add fennel seed, allspice, scallions, carrot, lemon and fennel in pan over medium heat, stirring, for about 1 minute.

Step 6/7
Braised Chicken Breast preparation step 6

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.

Step 7/7
Braised Chicken Breast preparation step 7

Meanwhile, rinse the dill, shake dry, pluck off the fronds and chop finely. Sprinkle dill over braised chicken and sauce and serve. 

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