Fennel Chicken

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Prep Time: 15 minutes
Cook Time: 25 minutes
Servings: 4 servings
Calories: 226kcal

Ingredients

  • 2 large Chicken breast boneless skinless butterflied
  • 2 tbsp Extra-virgin olive oil
  • 2 tbsp Red onion chopped small
  • 3 cloves Garlic sliced
  • 1 cup Fresh fennel halved or chopped
  • 1/4 cup Red bell pepper halved
  • 1/4 cup White wine optional
  • 1 cup Chicken broth
  • 2 tbsp Butter
  • 2 tsp All-purpose flour
  • 4 Dinner rolls warmed in a 300 degree oven for 3 to 5 minutes right before serving if desired
  • 4 tbsp Orange sectioned

Instructions

  • Season both sides of the chicken well with salt and pepper.
  • Heat the oil in a non-stick pan over medium heat. Once the oil is hot, sear the chicken on both sides to a deep golden brown. Then add the onion and garlic. Saute until golden brown. Then add the artichoke and olives. Saute for 2 to 3 minutes then degalze the pan with wine, stir to release anything stuck on the bottom of the pan until the wine evaporates by half.
  • Then add the broth and butter, simmer for about 10 minutes to build flavor and cook the chicken to an internal temperature of 160 degrees using a thermometer.
  • In a bowl, whisk together the flour with an equal amount of water or more if needed to a smooth paste.
  • Slowly add the flour mixture to the simmering sauce a little at a time, until it reaches a thick smooth consistency.
  • Serve with bread, garnish with basil.

Notes

Pro tips: Butterfly the chicken: Lay the breasts down on a cutting board, using a sharp knife parallel to the cutting board slice the breasts through the middle (carefully) all the way in half. 

Nutrition

Calories: 226kcal | Carbohydrates: 18g | Protein: 4g | Fat: 15g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 15mg | Sodium: 998mg | Potassium: 100mg | Fiber: 3g | Sugar: 2g | Vitamin A: 315IU | Vitamin C: 6mg | Calcium: 56mg | Iron: 1mg

Fennel Chicken

No ratings yet
Prep Time 15 minutes
Cook Time 25 minutes
Servings 4 servings
Calories 226 kcal

Ingredients
 
 

  • 2 large Chicken breast boneless skinless butterflied
  • 2 tbsp Extra-virgin olive oil
  • 2 tbsp Red onion chopped small
  • 3 cloves Garlic sliced
  • 1 cup Fresh fennel halved or chopped
  • 1/4 cup Red bell pepper halved
  • 1/4 cup White wine optional
  • 1 cup Chicken broth
  • 2 tbsp Butter
  • 2 tsp All-purpose flour
  • 4 Dinner rolls warmed in a 300 degree oven for 3 to 5 minutes right before serving if desired
  • 4 tbsp Orange sectioned

Instructions
 

  • Season both sides of the chicken well with salt and pepper.
  • Heat the oil in a non-stick pan over medium heat. Once the oil is hot, sear the chicken on both sides to a deep golden brown. Then add the onion and garlic. Saute until golden brown. Then add the artichoke and olives. Saute for 2 to 3 minutes then degalze the pan with wine, stir to release anything stuck on the bottom of the pan until the wine evaporates by half.
  • Then add the broth and butter, simmer for about 10 minutes to build flavor and cook the chicken to an internal temperature of 160 degrees using a thermometer.
  • In a bowl, whisk together the flour with an equal amount of water or more if needed to a smooth paste.
  • Slowly add the flour mixture to the simmering sauce a little at a time, until it reaches a thick smooth consistency.
  • Serve with bread, garnish with basil.

Notes

Pro tips: Butterfly the chicken: Lay the breasts down on a cutting board, using a sharp knife parallel to the cutting board slice the breasts through the middle (carefully) all the way in half. 

Nutrition

Calories: 226kcalCarbohydrates: 18gProtein: 4gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gTrans Fat: 1gCholesterol: 15mgSodium: 998mgPotassium: 100mgFiber: 3gSugar: 2gVitamin A: 315IUVitamin C: 6mgCalcium: 56mgIron: 1mg
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