John and I just got back home from nine days on the road. From Winter Park to Michigan and back, we ate fast food almost every day, and couldn’t wait to get home for a nice, home cooked meal! It was delicious: Chicken with Fennel – a delightful spring sauté – is interpreted here from the French Culinary Institute’s Salute to Healthy Cooking. It is simple to make, low fat with only 307 calories/serving, and very crunchy and satisfying. And it rings all the great taste bells! Yes, sir, we have a winner! There’s no place like home!
Take a look at my video below to get the look and feel of the dish.
Chicken with Fennel for Two
- 1 large bulb of fennel
- 1 teaspoon olive oil
- 1/2 a large, sweet onion, chopped
- 3 ounces small-sized mushrooms, quartered
- 1 clove garlic, minced
- 2 boneless, skinless chicken breasts, seasoned with salt and pepper
- 1 roasted red bell pepper, diced
- 1 1/2 teaspoons vinegar
- 2 sprigs fresh fennel
Place 1 teaspoon oil in a sauté pan and add the onions, cooking slowly until they just begin to color.
Trim feathery top and green stalks from fennel. Keep two sprigs of fresh fennel and set aside. Remove discolored outer leaves from fennel and then cut the bulb in half lengthwise then cut in 1/2 inch strips. Add to sauté pan with onions and cook for several minutes until it is crunch but colored.
To make fennel essence, place the feathery top and stalks in a sauce pan, add a cup of water and cover and cook for 45 minutes then set aside.
Add mushrooms to pan and sauté until they lose their water. Add garlic and after a minute pull off the heat.
Using the remaining oil, sear the seasoned chicken breasts, cooking them seven minutes on each side until cooked through.
Place sauté pan with fennel mixture on medium high heat and deglaze the pan by adding the fennel essence, vinegar then season with salt and pepper.
Serve chicken on warm plates with fennel mixture spooned over the top with a sprig of fennel.
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