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Aromatic Fennel Chicken Recipe

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Fennel adds to the flavor of this wonderful chicken dish, along with lemon, capers, wine, spices and a bit of bacon. Serve with a colorful salad or veggie for a special meal. Rebecca Hunt – Santa Paula, California

This recipe is:

Healthy

Diabetic Friendly

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Aromatic Fennel Chicken Recipe

Prep: 35 min. Cook: 50 min.

Yield: 6 Servings

35 50 85

Ingredients

4 bacon strips, chopped
1 broiler/fryer chicken (3-1/2 to 4 pounds), cut up, skin removed
1/2 teaspoon salt
1/2 teaspoon pepper
2 fennel bulbs, sliced
2 medium onions, chopped
6 garlic cloves, minced
3/4 cup white wine or reduced-sodium chicken broth
1/4 cup lemon juice
1 tablespoon grated lemon peel
2 bay leaves
2 teaspoons dried thyme
Pinch cayenne pepper
3 tablespoons capers, drained

Directions

In a large nonstick skillet, cook bacon over medium heat until crisp. Using a slotted spoon, remove to paper towels; drain, reserving 1 tablespoon drippings.
Sprinkle chicken with salt and pepper. Brown chicken on all sides in reserved drippings; remove and keep warm. Add fennel and onions to the pan; cook and stir for 3-4 minutes or until onions are tender. Add garlic; cook 1 minute longer.
Stir in the wine, lemon juice and peel, bay leaves, thyme and cayenne. Return chicken to the pan. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until chicken juices run clear. Remove chicken and keep warm.
Cook the fennel mixture, uncovered, for 8-10 minutes or until slightly thickened, stirring occasionally. Stir in capers and reserved bacon. Discard bay leaves. Serve with chicken. Yield: 6 servings.

Nutritional Facts about 4 ounces cooked chicken with 1/2 cup fennel mixture equals 290 calories, 12 g fat (4 g saturated fat), 92 mg cholesterol, 520 mg sodium, 13 g carbohydrate, 4 g fiber, 31 g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 1 fat.

Originally published as Aromatic Fennel Chicken in Healthy Cooking April/May 2009, p51

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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Reviews for Aromatic Fennel Chicken (1)

Aromatic Fennel Chicken

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Reviewed on Oct. 19, 2010 by Kathfree

I made this for my family and even my picky eaters really liked it. Loved it would be a stretch. I was wonderful! When my mom broke her ankle I went to take care of her and with all the wonderful health benefits of fennel I made it for them and they LOVED it. This is a must try!