Roasted fennel and chicken tray bake
Serves: 4
Time to make: 1 hr 10 mins
Hands-on time: 10 mins
Total cost: $28.40 / $7.10 per serve
(at time of publication)
Ingredients
- 1 teaspoon fennel seeds, crushed
- 2 teaspoons zest of lemon
- 2 cloves garlic, crushed
- 400g skinless chicken thigh fillets
- 1 large fennel bulb, shredded (see tips)
- ½ cup reduced-salt chicken stock
- 4 kumara (about 200g each)
- 3 teaspoons olive oil
- 1 cup fresh cherry tomatoes, halved (or 400g can cherry tomatoes, drained)
- 2 cups baby spinach
- 2 cups steamed green beans, to serve
Instructions
1 Preheat oven to 200°C. Place fennel seeds, zest and garlic in a bowl. Add chicken and coat with mixture. Place shredded fennel in a medium baking dish and drizzle with olive oil; top with chicken thighs and add stock. Bake for 1 hour, or until chicken is cooked and golden and fennel is tender.
2 Meanwhile line a large baking tray with baking paper. Scrub kumara and pat dry with a paper towel; prick all over with a fork. Place them on prepared tray and bake for 40—45 minutes, turning halfway through, or until soft when pierced with a skewer. Slice lengthways to serve.
3 Add cherry tomatoes to the chicken pan for the last 15 minutes of cooking time. Fold through the baby spinach.
4 Serve chicken and fennel with beans and baked kumara.
Variations
Make it gluten free: Check stock is gluten free.
HFG tip
Trim stalks and base from fennel bulb. Use a mandolin to shred bulb into fine slices that will caramelise during cooking.
Nutrition Info (per serve)
-
Calories 366cal
-
Kilojoules 1530kJ
-
Protein 25g
-
Total fat 9g
-
–Saturated fat 2g
-
Carbohydrates 40g
-
–Sugars 14g
-
Dietary fibre 9g
-
Sodium 270mg
-
Calcium 110mg
-
Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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