Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Chicken and fennel bake

The delicate anise flavour of fennel elevates this one-dish, chicken bake recipe to something special. The fennel, along with the leeks also adds to the high fibre content of the recipe.

Time to make: 35 mins
Serving: 2 people

Ratings: 5.0

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Ingredients

Measurements explained

½ leek (green and white parts), thinly sliced
½ bulb fennel, thinly sliced
2 (250g) potatoes, thinly sliced
2 (about 320g) skinless chicken thigh cutlets, bone in
1 ½ cups salt-reduced chicken stock
1 tablespoon Dijon mustard
zest of 1 lemon
spray oil
2 tablespoons grated parmesan
freshly ground black pepper
3 cups rocketarugulaX or salad leaves
2 tablespoons olive oil
2 teaspoons white wine vinegar

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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Preheat oven to 180°C. Place leek, fennel and potatoes in the bottom of a roasting dish.
Place chicken thighs on top of vegetables. Mix stock and mustard together and pour over everything. Sprinkle with lemon zest. Spray with oil and place in the oven for 20 minutes. Remove and sprinkle parmesan over bake, then return to oven for a further 10 minutes, or until veges are soft and chicken is cooked. Season with pepper.
Mix olive oil, vinegar and pepper to make vinaigrette. Dress rocket and serve with chicken and fennel bake.

Variations

Make it gluten free: Check stock and mustard are gluten free.

HFG tip

Use the other half of the leek in the Fresh tomato puttanesca recipe.

This recipe is from our Weeknight meal planner feature – everything you need for four nights of delicious, nutritionist-approved meals for two, for under $74. Just grab the shopping list and you’re all set!

Nutrition info (per serve)

Calories 511 cal

Kilojoules 2140 kJ

Total fat 27 g

Saturated fat 6 g

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Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: May 2017

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Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.