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EatSmarter exclusive recipe

Braised Chicken Breast

with Fennel and Lemon
4.142855
(7 votes)
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Braised Chicken Breast - Low-calorie, highly enjoyable Mediterranean meal

Difficulty:
easy
Preparation:
20 min.
Preparation
ready in 35 mins
Calories:
262
calories
Calories
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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 cal.(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:
EAT-SMARTER
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Ingredients

for
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
peppers
1 Tbsp soybean oil
1 tsp fennel seeds
2 allspice
100 milliliters Vegetable broth
½ bunch Dill
How healthy are the main ingredients?
soybean oilDillcarrotFennel bulblemonChicken breast
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Preparation

Preparation steps

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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