Provençal Chicken and Fennel Braise
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| Serves | 2 |
| Prep time | 15 minutes |
| Cook time | 55 minutes |
| Total time | 1 hours, 10 minutes |
| Meal type | Lunch, Main Dish, Snack |
| Misc | Child Friendly, Serve Hot |
| Occasion | Barbecue, Birthday Party, Casual Party, Christmas, Easter, Formal Party, Halloween, Thanksgiving, Valentines day |
| Region | French |
| By author | Karen S Burns-Booth |
A delectable low-calorie French inspired recipe of chicken braised with bacon, fennel, garlic and tomatoes in a light wine broth. This fabulously tasty meal is only 255 calories per serving, making it an ideal meal for all those on the 5:2 diet, for a fast day meal, as well as Weight Watchers. (3 1/2 points per serving - NOT pro-points) Adapted from an old Weight Watchers cookbook.
Ingredients
- 1 teaspoon olive oil
- 4 shallots, peeled
- 1 garlic clove, peeled and minced
- 1 fennel bulb, trimmed and cut into quarters (green fronds saved for garnish)
- 1 rasher lean back bacon, cut into strips
- 2 small chicken breasts, skinless
- 1 teaspoon plain flour
- 150mls (1/4 pint) chicken or vegetable stock
- 75mls dry white wine
- fresh thyme leaves, plus extra to garnish
- 2 tomatoes, roughly chopped
- salt and black pepper
Note
A delectable low-calorie French inspired recipe of chicken braised with bacon, fennel, garlic and tomatoes in a light wine broth. This fabulously tasty meal is only 255 calories per serving, making it an ideal meal for all those on the 5:2 diet, for a fast day meal, as well as Weight Watchers. (3 1/2 points per serving - NOT pro-points) Chicken thighs can be used, but you will need to adjust the calorie count. Adapted from an old Weight Watchers cookbook.
Directions
| Step 1 | Heat the oil in a large deep frying pan, such as a wok, (that has a lid) and add the shallots, garlic and fennel quarters. Fry for 5 minutes until the vegetables are golden brown, then drain and spoon them into a dish - set to one side. |
| Step 2 | Add the chicken breasts and bacon to the pan and fry for 5 minutes, or until the bacon is crisp and the chicken is coloured, then turn the chicken over and cook for a further 2 to 3 minutes. |
| Step 3 | Sprinkle in the flour, stirring well before adding the stock and white wine; return the shallots, garlic and fennel to the pan, add the chopped tomatoes with the fresh thyme, then place the lid on the pan and simmer for 40 to 45 minutes. |
| Step 4 | Adjust the seasoning with salt and pepper, and serve immediately in warmed bowls with fresh thyme and fennel fronds scattered over the top. |
| Step 5 | Can be serve with mashed potatoes, steamed greens or crusty bread on a non-diet (non fast) day. |
