Oven baked herb and garlic chicken with braised fennel
This delicious recipe was shared with us by Community member Donna Morse and we knew straight away we just HAD to test this one out asap! Delicious.
Oven baked herb and garlic chicken with braised fennel
Ingredients:
1 pack of herb and garlic boneless chicken breast.
The oven roasted herb and garlic chicken is a boneless chicken from Coles.
Braised Fennel with Orange
- 2 large Fennel bulbs
- 1 Brown onion sliced in wedges
- 2 cloves garlic chopped finely
- A handful or two of sliced green beans
- 1 bunch sliced baby broccolini
- 2 tablespoons olive oil
- Juice and rind of 1 orange
- 3/4 cup chicken or vegetable stock
- Salt and pepper to taste
- 2 teaspoons cornflour mixed with a little cold water.
Method:
Bake your herb and garlic chicken breast as per pack directions. Reserve the cooking juices and use this as part of your stock for the fennel dish.
Cut off stalks from fennel and discard. Keep the fronds/wispy bits for garnish and extra flavour.
Slice bulb in half length ways, remove the tough core by making 2 angled cuts. Then cut the halves into 1/4 inch wedges. Season both sides with salt and pepper.
Heat the oil in a medium pot or shallow dutch oven with lid over medium to high heat.
Add brown onion and cook for a few minutes, add fennel wedges and cook for 3 minutes on each side add garlic and cook for a further minute.
Reduce heat to low and add stock, orange juice, beans and broccolini stems.
Cook covered until fennel is tender 8 to 10 minutes.
Add the broccolini tops just before the fennel is tender, as you want it to remain crisp and vibrant. Thicken with the cornflour mixture and serve with chicken, fish, beef, pork or seafood.
Nutritional facts:
Calories and Macros (per serving):
Calories: 460g
Protein: 14.7g
Carbs: 67.4g
Fat: 17.8g
Fibre: 17.8g
Benefits:
Fibre, Vitamins and Minerals from Vegetables: Beans, Broccoli, Onions and garlic provide a variety of vitamins, minerals, fibre, and antioxidants that support immune function and reduce inflammation.
Vitamin E from Olive Oil: Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all which help reduce the risk of heart disease.
Anti-inflammatory, and antibacterial effects of Fennel: Both the bulb and its seeds offer many health benefits and contain components that may provide antioxidant, anti-inflammatory, and antibacterial effects.
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Thank you so much for being here.
Rhian xx