Chicken, Fennel and Tomato Ragout Recipe

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Chicken, Fennel and Tomato Ragout
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Ingredients
13
Count
Nutrition
368
Calories
Total time
25
Minutes
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Ingredients:

Directions:

  1. Trim the green tops off the fennel and reserve. Halve, then quarter the fennel, cut out the core, then cut lengthways into slices.
  2. Prepare the chicken for cooking by seasoning with salt, pepper, paprika and crushed fennel seed.
  3. Heat the oil in a large non-stick skillet, add the chicken, then fry quickly until lightly opaque and browned for about 2 minutes. (Note the chicken will not be cooked through.) Add the fennel, onions and garlic, then stir briefly until the fennel has a bit of color - as much from cooking as from taking on the spices from the chicken bites.
  4. Add in the potatoes, diced roasted tomatoes, broth and a tomato paste, and bring to the boil. Cover and simmer for 15 20 minutes until the potatoes are tender to the fork but not breaking apart.
  5. Stir in the roasted peppers and heat through.
  6. Roughly chop the reserved fennel fronds, about 1 tablespoon or so, then sprinkle over the ragout. Serve in shallow bowls or plates with high lips along with crusty bread for mopping up the juices.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 367.73 Kcal (1540 kJ)
Calories from fat 90.16 Kcal
% Daily Value*
Total Fat 10.02g 15%
Cholesterol 66.91mg 22%
Sodium 572.87mg 24%
Potassium 1663.78mg 35%
Total Carbs 41g 14%
Sugars 7.85g 31%
Dietary Fiber 8.73g 35%
Protein 27.83g 56%
Vitamin C 204.6mg 341%
Iron 47.9mg 266%
Calcium 111.9mg 11%
Amount Per 100 g
Calories 55.96 Kcal (234 kJ)
Calories from fat 13.72 Kcal
% Daily Value*
Total Fat 1.52g 15%
Cholesterol 10.18mg 22%
Sodium 87.18mg 24%
Potassium 253.2mg 35%
Total Carbs 6.24g 14%
Sugars 1.19g 31%
Dietary Fiber 1.33g 35%
Protein 4.24g 56%
Vitamin C 31.1mg 341%
Iron 7.3mg 266%
Calcium 17mg 11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.4
    Points
  • 9
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

Bad Points

  • High in Sodium

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