Chicken, Fennel and Tomato Ragout

May 08, 2023May 8, 20230 2
Chicken, Fennel and Tomato Ragout
in Main

Prep

20 min

Cook

50 min

Ready In

70 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

2 teaspoons olive oil
8 ounces boneless skinless chicken breasts , cut into bite-sized chunks
salt and pepper
1/4 teaspoon fennel seed , crushed
1/2 teaspoon sweet paprika
1 large fennel bulb , preparation instructions below
1 garlic clove , chopped
1/4 cup yellow onion , chopped
9 ounces small red potatoes , cut into chunks
1 can fire roasted diced tomatoes
2/3 cup fat free chicken broth or 2/3 cup vegetable broth
1 tablespoon tomato paste
3 halves roasted red peppers , cut into large

Nutrision Information

Servings Per Recipe
4
Calories
260
Sugar
7g
Fat
6g
This Chicken, Fennel and Tomato Ragout is a hearty and nutritious meal that is perfect for dinner on a cold winter evening. The combination of fennel, tomato and chicken creates a rich and flavorful dish that is both satisfying and comforting. The dish is easy to make and requires only a few basic ingredients. It is a great way to incorporate fennel into your diet, which is a highly nutritious and underappreciated vegetable. This dish is also low in calories and fat, making it a healthy choice for anyone looking to maintain a balanced diet.

Instructions

1.Preheat oven to 350°F.
2.Heat a large ovenproof Dutch oven over medium-high heat.
3.Add olive oil to pan.
4.Season chicken with salt, pepper, crushed fennel seed, and sweet paprika.
5.Add chicken to pan and cook until browned, stirring occasionally.
6.Remove chicken from pan and set aside.
7.Add chopped fennel bulb, yellow onion, garlic, and potatoes to pan.
8.Sauté vegetables for approximately 10 minutes.
9.Stir in fire-roasted diced tomatoes, broth, tomato paste, and roasted red peppers.
10.Bring mixture to a simmer.
11.Return chicken to pan and spoon tomato mixture over chicken.
12.Cover pan and bake for 40 minutes or until chicken is cooked through and potatoes are tender.

PROS

This dish is hearty, flavorful and full of nutrients.

The combination of chicken, fennel and tomato creates a rich and satisfying meal.

Fennel is a good source of vitamin C, fiber and potassium.

CONS

This recipe requires a bit of preparation, including chopping vegetables and browning the chicken.

It may take longer than 40 minutes to cook through if the chicken is cut into larger chunks.

HEALTH & BENEFITS

This dish is low in calories and fat, but high in protein and fiber.
Fennel contains antioxidants that may help reduce the risk of chronic disease and aid in digestion.

Print

Leave a Reply

Your email address will not be published.