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Ингредиенты
- 2 x fennel bulbs Seasoning Mix divided (see below)
- 6 x skinned boned chicken breast halves
- 3 tsp extra virgin olive oil divided
- 1 x purple onion minced
- 4 lrg carrots coarsely shredded
- 1 c. reduced-sodium chicken broth
- 1/2 c. 2% reduced-fat lowfat milk
- 1 Tbsp. anise liqueur (optional) Parsleyed couscous Fresh fennel fronds for garnish
- 1 tsp paprika
- 1 tsp freshly-grnd black pepper
- 1/2 tsp fennel seeds crushed
- 1/2 tsp dry thyme crushed
- 1/4 tsp salt
- 1/4 tsp celery salt
- 1/8 tsp grnd red pepper - (to 1/4)
- 1 x garlic clove pressed
Инструкции
- Trim bases from fennel bulbs; cut bulbs into thin strips, reserving fronds for garnish, if you like.
- Sprinkle 3 tsp. Seasoning Mix proportionately over chicken. Saute/fry chicken in 2 tsp. warm oil in a large nonstick skillet over medium-high heat 3 to 4 min on each side or possibly till browned. Cut into thin slices; set aside, and keep hot.
- Saute/fry fennel, onion, and carrot in remaining 1 tsp. warm oil in a large nonstick skillet over medium heat 5 min or possibly till fennel begins to soften. Stir in chicken broth and remaining 1 tsp. Seasoning Mix; bring to a boil. Reduce heat; simmer 8 min.
- Stir in lowfat milk and, if you like, liqueur. Return chicken to pan; cook 6 more min or possibly till heated. Serve chicken topped with fennel mix over parsleyed couscous. Garnish, if you like.
- For Seasoning Mix: Stir together all ingredients till blended. (Makes 4 tsp.)
- This recipe yields 6 servings.
- Comments: For testing purposes only, we used ouzo for anise liqueur.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 198g | |
| Recipe makes 6 servings | |
| Calories 117 | |
| Calories from Fat 29 | 25% |
| Total Fat 3.28g | 4% |
| Saturated Fat 0.63g | 3% |
| Trans Fat 0.01g | |
| Cholesterol 28mg | 9% |
| Sodium 235mg | 10% |
| Potassium 393mg | 11% |
| Total Carbs 9.26g | 2% |
| Dietary Fiber 2.1g | 7% |
| Sugars 5.52g | 4% |
| Protein 12.62g | 20% |
