Chicken With Fennel and Red Peppers Recipe

Posted by

Rate It!

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

3/4 lb boneless skinless chicken breast
1 tbsp extra virgin olive oil
1 medium onion , cut in 1/2-inch thick crescents
1 red bell pepper, cut in 1/2-inch thick strips
1/2 large fennel bulb, cut in 1/2-inch thick strips
1 large garlic clove, finely chopped
1 tsp ground cumin
1 (15 oz) can white beans, rinsed and drained
1/4 cup chopped flat leaf parsley
1/2 cup reduced-sodium fat-free chicken broth, divided
1 tbsp white wine vinegar
2 -3 tsp cornstarch
salt & freshly ground black pepper (to taste0)

Directions:

Cut chicken into 1/2-inch wide by 2-inch long strips.
Heat oil in a medium, non-stick skillet over medium-high heat. Cook chicken until white on the outside. Transfer to a plate.
Add onion, red pepper and fennel to the pan. Stir to coat with oil and juices from the chicken. Sauté 2 minutes. Mix in garlic. Cook until onions and fennel are golden, about 5 minutes, stirring occasionally.
Return chicken to the pan. Stir in cumin, beans, parsley, 1/4 cup broth, vinegar and salt. Simmer until chicken is white in the center and vegetables are still al dente, 5 to 6 minutes.
With a slotted spoon, transfer food to a bowl and keep warm on the side. Mix cornstarch into the remaining broth until well blended. Stir into the liquid in the pan. Heat to a simmer, stirring constantly, until mixture thickens. Return chicken mixture to the pan. Stir until mixture is coated with the sauce and heated through. Season to taste with salt and pepper.
Serve with rice or roasted potatoes.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	168.13 Kcal (704 kJ)
Calories from fat	60.36 Kcal
		% Daily Value*
Total Fat	6.71g	10%
Cholesterol	50.17mg	17%
Sodium	329.78mg	14%
Potassium	478.65mg	10%
Total Carbs	9.38g	3%
Sugars	2.41g	10%
Dietary Fiber	2.21g	9%
Protein	18.26g	37%
Vitamin C	41mg	68%
Vitamin A	0.7mg	25%
Iron	13.5mg	75%
Calcium	46.2mg	5%

Amount Per 100 g
Calories	73.24 Kcal (307 kJ)
Calories from fat	26.3 Kcal
		% Daily Value*
Total Fat	2.92g	10%
Cholesterol	21.85mg	17%
Sodium	143.66mg	14%
Potassium	208.51mg	10%
Total Carbs	4.09g	3%
Sugars	1.05g	10%
Dietary Fiber	0.96g	9%
Protein	7.96g	37%
Vitamin C	17.9mg	68%
Vitamin A	0.3mg	25%
Iron	5.9mg	75%
Calcium	20.1mg	5%

* 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

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Shrimp-and-Feta-Stuffed Zucchini

Extra-virgin olive oil, plus more for brushing and 12 more..
Spanish Black Bean Soup

Extra virgin olive oil and 15 more..
Crock Pot Turkey Chili

Whole tomatoes, drained, Diced tomatoes, Onion, chopped and 19 more..
Sauteed Chicken Breasts with Country Ham and Summer Succotash

Extra-virgin olive oil, divided, Chopped onion and 10 more..
Pisto Manchego

Onions, chopped, Red bell pepper, chopped, Olive oil and 10 more..
Fiesta Chopped Salad

Red bell pepper, cored, seeded and cut into 1/2-inch dice and 12 more..