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Sauteed Chicken Breasts With Fennel and Rosemary Recipe

Sauteed Chicken Breasts With Fennel and Rosemary Recipe

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Sauteed Chicken Breasts With Fennel and Rosemary

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Ingredients:

Serving

4 tsp olive oil, separated
1 large fennel bulb, cut into 1/2-inch slices (about 1 1/4 lb, use 2 smaller heads if need be)
2 tsp dried rosemary
1/4 tsp salt
2/3 cup fat free chicken broth
4 boneless skinless chicken breasts (about 1 1/3 lb in all )
1/4 tsp fresh ground black pepper
2 garlic cloves, minced
2 tbsp chopped flat leaf parsley

Directions:

In a large nonstick frying pan, heat 2 1/2 teaspoon of the oil over moderately high heat. Add the fennel and half of the rosemary.
Cook, stirring frequently, until the fennel is golden brown and almost done, about 10 minutes. Add broth and bring to a boil. Cover, reduce the heat and simmer until the fennel is tender, about 3 minutes. Remove the fennel and the cooking liquid from the pan.
Heat the remaining 1 1/2 teaspoons oil over moderate heat. Pound chicken breasts so they are of an even thickness. Season the chicken with the 1/4 teaspoon salt and 1/8 teaspoon of the pepper. Add the chicken to the pan with the remaining 1 teaspoon of rosemary and cook until brown, about 4 minutes. Turn and cook until almost done, about 3 minutes longer.
Add the garlic; cook, stirring, for 30 seconds. Add the fennel and its cooking liquid and the remaining 1/8 teaspoon pepper. Bring to a simmer. Move the fennel so that it sits on top of the chicken. Cover the pan and simmer on very low heat for 3 minutes. Stir in the parsley and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	227.93 Kcal (954 kJ)
Calories from fat	85.93 Kcal
		% Daily Value*
Total Fat	9.55g	15%
Cholesterol	88.97mg	30%
Sodium	710.03mg	30%
Potassium	691.63mg	15%
Total Carbs	5.97g	2%
Sugars	0.04g	0%
Dietary Fiber	2.14g	9%
Protein	31.33g	63%
Vitamin C	10.4mg	17%
Iron	0.9mg	5%
Calcium	56.4mg	6%

Amount Per 100 g
Calories	88.37 Kcal (370 kJ)
Calories from fat	33.32 Kcal
		% Daily Value*
Total Fat	3.7g	15%
Cholesterol	34.49mg	30%
Sodium	275.27mg	30%
Potassium	268.14mg	15%
Total Carbs	2.32g	2%
Sugars	0.01g	0%
Dietary Fiber	0.83g	9%
Protein	12.15g	63%
Vitamin C	4mg	17%
Iron	0.4mg	5%
Calcium	21.9mg	6%

* 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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