Braised Chicken Breastwith Fennel and Lemon

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 bunches Dill

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

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Difficulty:	easy
Preparation:	20 min
Ready in:	35 min

Low-sugar

low-carb

Low-fat

Vitamin-rich

Nutrition

1 serving contains (Percentage of daily recommendation)

Calories	262 kcal	(13%)
Protein	39 g	(78%)
Fat	7 g	(9%)
Carbohydrates	9 g	(3%)
Added Sugar	0 g	(0%)
Roughage	9 g	(30%)
Vitamin A	1.7 µg	(0%)
Vitamin D	0 µg	(0%)
Vitamin E	10.7 mg	(89%)
Vitamin B1	0.3 mg	(27%)
Vitamin B2	0.3 mg	(21%)
Niacin	23.7 mg	(148%)
Vitamin B6	1 mg	(71%)
Folate	98 µg	(49%)
Pantothenic Acid	1.6 mg	(27%)
Biotin	7.5 µg	(15%)
Vitamin B12	0.6 µg	(24%)
Vitamin C	77 mg	(96%)
Potassium	1036 mg	(52%)
Calcium	252 mg	(32%)
Magnesium	98 mg	(26%)
Iron	5.3 mg	(38%)
Iodine	14 µg	(9%)
Zinc	1.9 mg	(19%)
Saturates	1 g
Uric Acid	307 g
Cholesterol	99 mg

Recipe Development: EAT SMARTER

Ingredients

For servings

1	Scallions
½	small Carrots (about 80 grams)
½	Fennel bulb (about 250 grams)
½	small Lemon
1	Chicken breast (each about 150 grams)
	Salt
	Pepper
½ tablespoons	Soybean oil
½ teaspoons	Fennel seed
1	Allspice berries
50 milliliters	Vegetable broth
¼ bunches	Dill

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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

Directions

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1 Rinse scallions, shake dry and cut into thin rings.

2 Rinse, peel and cut carrot into thin slices.

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

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

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 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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