EatSmarter exclusive recipe

Braised Chicken Breast

Name: Braised Chicken Breast
Total time: 35 min
Yield: 2
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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262

calories

Calories

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

My cookbook

easy

Difficulty

20 min.

Preparation

• Ready in 35 min.

Ready in

Nutritions

Fat	7 g
Saturated Fat Acids	1.2 g
Protein	39 g
Roughage	8.5 g
Sugar added	0 g
Calorie	262

more nutritions

1 serving contains

Calories	262
Protein/g	39
Fat/g	7
Saturated fatty acids/g	1.2
Carbohydrates/g	9
Added sugar/g	0
Roughage/g	8.5
Bread exchange unit	1
Cholesterol/mg	99
Uric acid/mg	307
Vitamin A/mg	1.7
Vitamin D/μg	0
Vitamin E/mg	10.7
Vitamin B₁/mg	0.3
Vitamin B₂/mg	0.3
Niacin/mg	23.7
Vitamin B₆/mg	1
Folate/μg	98
Pantothenic acid/mg	1.6
Biotin/μg	7.5
Vitamin B₁₂/μg	0.6
Vitamin C/mg	77
Potassium/mg	1,036
Calcium/mg	252
Magnesium/mg	98
Iron/mg	5.3
Iodine/μg	14
Zinc/mg	1.9

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

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

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