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EatSmarter exclusive recipe

Braised Chicken Breast

Name: Braised Chicken Breast
Total time: 35 min
Yield: 2
Cuisine: Mediterranean
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; Pepper; 1 tablespoon Soybean oil; 1 teaspoon Fennel seed; 2 Allspice berries; 100 milliliters Vegetable broth; 0.5 bunch Dill

with Fennel and Lemon

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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

How many calories can I eat?

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	262 kcal	(12 %)
Protein	39 g	(40 %)
Fat	7 g	(6 %)
Carbohydrates	9 g	(6 %)
Sugar added	0 g	(0 %)
Roughage	8.5 g	(28 %)

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more nutritional values

Vitamin A	1.7 mg	(213 %)
Vitamin D	0 μg	(0 %)
Vitamin E	10.7 mg	(89 %)
Vitamin B₁	0.3 mg	(30 %)
Vitamin B₂	0.3 mg	(27 %)
Niacin	23.7 mg	(198 %)
Vitamin B₆	1 mg	(71 %)
Folate	98 μg	(33 %)
Pantothenic acid	1.6 mg	(27 %)
Biotin	7.5 μg	(17 %)
Vitamin B₁₂	0.6 μg	(20 %)
Vitamin C	77 mg	(81 %)
Potassium	1,036 mg	(26 %)
Calcium	252 mg	(25 %)
Magnesium	98 mg	(33 %)
Iron	5.3 mg	(35 %)
Iodine	14 μg	(7 %)
Zinc	1.9 mg	(24 %)
Saturated fatty acids	1.2 g
Uric acid	307 mg
Cholesterol	99 mg

Development of this recipe:

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Ingredients

for

servings

Scallions

small Carrot (about 80 grams)

Fennel bulb (about 250 grams)

small Lemon

Chicken breasts (each about 150 grams)

1 tablespoon

1 teaspoon

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

Braised Chicken Breast preparation step 1

Rinse scallions, shake dry and cut into thin rings.

Braised Chicken Breast preparation step 2

Rinse, peel and cut carrot into thin slices.

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.

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.

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.

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.