Linda Gassenheimer | (TNS) Tribune News Service
My Italian friend, Daniela Musio, loves to cook. So, when she mentioned that her family likes her special easy summer dish, I asked her about it. She said that she cooks chicken with fresh fennel, fragrant rosemary, garlic and wine. It’s all made in one pot.
Fresh, crisp fennel has a mild anise flavor and when cooked it adds a slight crunch to the dish. The best way to slice the fennel is to remove the fennel stems and cut the bulb in half straight through the root. Cut the halves into quarters and then cut into slices.
HELPFUL HINTS:
Chicken broth can be used instead of white wine.
2 teaspoons dried rosemary can be used instead of fresh rosemary.
2 teaspoons minced garlic can be used instead of crushed garlic.
COUNTDOWN:
Prepare all the ingredients.
Microwave the rice and place on two dinner plates.
Make the rest of the recipe.
SHOPPING LIST:
To buy: 3/4 pound boneless, skinless chicken thighs, 1 fennel bulb, 1 bunch fresh rosemary, 1 bottle white wine, 1 container cherry tomatoes and 1 package microwaveable brown rice.
Staples: olive oil, onion, garlic, salt and black peppercorns.
Pollo con Finocchi (Chicken with Fennel)
Recipe by Linda Gassenheimer
Microwaveable brown rice to measure 1 1/2 cups
1 small fennel bulb, about 2 cups sliced
4 teaspoons olive oil, divided use
1 cup thinly sliced onion
2 tablespoons fresh rosemary
1/2 cup dry white wine
3/4 pound skinless, boneless chicken thighs. Cut into 1-inch slices
4 crushed garlic cloves
1 cup cherry tomatoes
Salt and freshly ground black pepper
2 tablespoons chopped fennel fronds
Microwave rice according to package instructions. Measure 1 1/2-cups rice and reserve remaining rice for another time. Divide in half and place on two dinner plates. Remove the stems and fronds from the fennel. Cut the remaining fennel bulb into 1/4-1/2-inch slices. Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add the sliced fennel and onion. Saute, stirring frequently, for 5 minutes. Add the wine and bring to a boil. Cover with a lid and cook for about 3 minutes. Remove the fennel and sauce to a bowl. Return the skillet to the burner and add the remaining 2 teaspoons olive oil. Add the sliced chicken, garlic, rosemary, cherry tomatoes and salt and pepper to taste. Saute about 2 to 3 minutes. Return the fennel and its liquid to the skillet. Saute about 3 to 4 minutes. A meat thermometer should read 165 degrees. Divide in half and spoon over the rice. Sprinkle the chopped fennel fronds on top.
Yield 2 servings.
Per serving: 609 calories (27 percent from fat), 18.2 g fat (3.5 g saturated, 6.8 g monounsaturated), 156 mg cholesterol, 40.2 g protein, 59.6 g carbohydrates, 8.8 g fiber, 221 mg sodium.
(Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.)
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