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EatSmarter exclusive recipe

Braised Chicken Breast

with Fennel and Lemon
4
Average: 4 (1 vote)
(1 vote)
Braised Chicken Breast

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

Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
262
calories
Calories
0
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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

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

Preparation steps

1.
Braised Chicken Breast preparation step 1

Rinse scallions, shake dry and cut into thin rings.

2.
Braised Chicken Breast preparation step 2

Rinse, peel and cut carrot into thin slices.

3.
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.

4.
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.

5.
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.

6.
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.

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. 

Health information

Exact nutritional values of this recipe  
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie262 kcal(12 %)
Protein39 g(40 %)
Fat7 g(6 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage8.5 g(28 %)
Vitamin A1.7 mg(213 %)
Vitamin D0 μg(0 %)
Vitamin E10.7 mg(89 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin23.7 mg(198 %)
Vitamin B₆1 mg(71 %)
Folate98 μg(33 %)
Pantothenic acid1.6 mg(27 %)
Biotin7.5 μg(17 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C77 mg(81 %)
Potassium1,036 mg(26 %)
Calcium252 mg(25 %)
Magnesium98 mg(33 %)
Iron5.3 mg(35 %)
Iodine14 μg(7 %)
Zinc1.9 mg(24 %)
Saturated fatty acids1.2 g
Uric acid307 mg
Cholesterol99 mg
Development of this recipe:
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