Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Spiced Chicken
- Ingredients
- 1 Roasted Chicken (about 1.5 kg, cut into 8 pieces)
- 1 Tbsp fennel seeds
- 1 tsp white peppercorns
- 1 Star anise
- 1 pinch ground cinnamon
- salt
- 3 Tbsps olive oil
- 2 large Fennel bulb (about 600 grams)
- peppers
- ½ lemon
- ½ cup white wine (or white grape juice)
- 5 Tbsps dry Vermouth (or chicken broth)
- ¾ cup chicken stock
Rinse the chicken pieces and pat dry with paper towels. Trim excess fat.
Combine fennel seeds, peppercorns, star anise, ground cinnamon and about 1/2 teaspoon salt in a mortar and finely crush. Rub spice mixture over the chicken pieces.
Heat 2 tablespoons oil in a roasting pan over medium heat and cook the chicken pieces on all sides until golden brown, 5-10 minutes.
Meanwhile, trim fennel bulb, rinse and cut lengthwise into slices.
Remove chicken parts from the roasting pan and sauté the fennel 2-3 minutes over medium heat. Season with salt and pepper.
Squeeze lemon half. Mix together 1 tablespoon lemon juice, white wine and vermouth. Pour over the fennel and let it boil for 3-4 minutes.
Pour in the chicken stock, place chicken pieces on the vegetables and cook in preheated oven at 180°C (fan 160°C, gas: mark 2-3) (approximately 350°F) for about 20 minutes. Raise temperature to 225°C (fan 200°C, gas: mark 2-3) (approximately 425°F) and cook for another 10 minutes.
Remove chicken parts from the roasting pan and place on a baking sheet. Turn oven to broil and place baking sheet under the broiler; cook chicken until crispy, watching carefully.
Remove fennel slices from the pan with a slotted spoon and boil liquid for 3-4 minutes over high heat. Return fennel to pan, season to taste and serve with the chicken.
(Percentage of daily recommendation)
| Calorie | 585 cal. | (28 %) | ||
| Protein | 69 g | (70 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
Healthy, because
With one portion, the daily target of protein is amply covered. The fennel scores with its aromatic taste plus high content of beta-carotene and essential oils, which really soothe the stomach and intestines.
Even smarter
If the fennel tubers still have fresh, crisp green, all the better: you can wash them like dill, shake them dry, chop them and finally sprinkle them over the finished dish.