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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

Count

Nutrition

273

Calories

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Ingredients:

Serving

2 tbsp olive oil
1 large fennel bulb (about 1 1/4 lb), cut into 1/2-inch slices
2 tsp dried rosemary, crumbled
1/2 tsp salt
1/2 cup canned low-sodium chicken broth or homemade stock
4 boneless, skinless chicken breasts (about 1 1/3 lb in all )
1/4 tsp fresh-ground black pepper
2 cloves garlic, minced
2 tbsp chopped flat-leaf parsley

Directions:

In a large nonstick frying pan, heat 1 tablespoon of the oil over moderately high heat. Add the fennel, 1 teaspoon of the rosemary, and 1/4 teaspoon of the salt. Cook, stirring frequently, until the fennel is golden brown and almost done, about 12 minutes. Add the 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.
Wipe out the pan and heat the remaining 1 tablespoon oil over moderate heat. Season the chicken with the remaining 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 5 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. Cover the pan and remove from the heat. Let steam 5 minutes. Stir in the parsley.
Menu Suggestions: Soft polenta is an appropriate accompaniment to this Italian-style dish. Mashed potatoes are another good match.
Wine Recommendation: The fennel and the rosemary will pair especially nicely with a full-bodied red wine that has a hint of sweetness, such as a Rioja from Spain.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	272.7 Kcal (1142 kJ)
Calories from fat	107.57 Kcal
		% Daily Value*
Total Fat	11.95g	18%
Cholesterol	88.97mg	30%
Sodium	862.07mg	36%
Potassium	1061.98mg	23%
Total Carbs	11.31g	4%
Sugars	0.04g	0%
Dietary Fiber	4.63g	19%
Protein	32.37g	65%
Vitamin C	20.4mg	34%
Iron	1.7mg	10%
Calcium	90.5mg	9%

Amount Per 100 g
Calories	81.55 Kcal (341 kJ)
Calories from fat	32.17 Kcal
		% Daily Value*
Total Fat	3.57g	18%
Cholesterol	26.6mg	30%
Sodium	257.8mg	36%
Potassium	317.58mg	23%
Total Carbs	3.38g	4%
Sugars	0.01g	0%
Dietary Fiber	1.39g	19%
Protein	9.68g	65%
Vitamin C	6.1mg	34%
Iron	0.5mg	10%
Calcium	27.1mg	9%

* 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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