EatSmarter exclusive recipe

Braised Chicken Breast

with Fennel and Lemon
4.142855
Average: 4.1 (7 votes)
(7 votes)
Braised Chicken Breast

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

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Health Score:
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
262
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

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.

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:

Ingredients

for
2
Ingredients
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
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. 

Comments

Cyndy from EAT SMARTER's picture
Great substitutions and additions. Thanks Jimmy!
 
I recommend adding Panko to the chicken just prior to putting the dish into the oven, Also I would exchange the dill with rosemary.