Guilt-Free Delicacy

Mediterranean Braised Chicken

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(1 vote)
Mediterranean Braised Chicken

Mediterranean Braised Chicken - Hearty oven dish with tender meat and crunchy vegetables.

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25 min.
ready in 1 hr 10 min.
Ready in

Healthy, because

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Nutritional values

The chicken meat is lean and at the same time rich in protein and therefore highly sought after by figure-conscious people and sportsmen. In combination with vegetables, the oven dish provides us with important minerals and vitamins that are important for our nerves, brain, muscles and immune system.

You can vary the choice of vegetables according to season and your own taste. For example, it is possible to replace the peppers with tomatoes. Also celery is an excellent flavour for the chicken pot in a Mediterranean way. If you need to go a bit faster, you can use chicken leg or breast.

1 serving contains
(Percentage of daily recommendation)
Calorie462 kcal(22 %)
Protein36 g(37 %)
Fat25 g(22 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A1.3 mg(163 %)
Vitamin D1.4 μg(7 %)
Vitamin E5.2 mg(43 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin20.5 mg(171 %)
Vitamin B₆1.4 mg(100 %)
Folate112 μg(37 %)
Pantothenic acid2 mg(33 %)
Biotin9.6 μg(21 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C155 mg(163 %)
Potassium1,242 mg(31 %)
Calcium88 mg(9 %)
Magnesium67 mg(22 %)
Iron2.7 mg(18 %)
Iodine24 μg(12 %)
Zinc2.5 mg(31 %)
Saturated fatty acids6.2 g
Uric acid224 mg
Cholesterol163 mg


1 chicken (About 1 kg)
2 Red Bell pepper
1 Fennel bulb
4 shallots
3 garlic cloves
2 carrots
Sea salt
3 Tbsps olive oil
200 milliliters dry white wine
200 milliliters Chicken broth
3 sprigs rosemary
cayenne pepper
How healthy are the main ingredients?
olive oilrosemarychickenFennel bulbshallotgarlic clove

Preparation steps


Rinse chicken under cold water, pat dry and cut into 8 pieces.


Rinse bell peppers, halve, remove seeds and ribs and cut into large pieces. Rinse, trim and cut fennel into quarters. Cut the quarters into thin strips. Peel shallots and garlic and cut in half. Peel carrots and cut diagonally into slices.


Season chicken pieces with salt and pepper. Heat oil in an ovenproof pot and brown chicken pieces over medium heat. Remove and set aside.


Transfer fennel, shallots, garlic and carrots in the pan and saute 1-2 minutes. Deglaze with white wine and broth. Add the rosemary. Place chicken pieces on the vegetables. Season with salt and cayenne pepper. Bake in an oven preheated to 180°C (fan 160 ° C; gas mark 2-3) (approximately 350°F). Bake for 25 minutes, stirring occasionally.  


Stir in the bell peppers and continue to bake for 10 minutes. Then increase the temperature to 225°C (fan 200°C; gas mark 3-4) (approximately 435°F) and let the chicken brown, about 5 minutes. Season with salt and cayenne pepper again before serving.