Chicken and fennel bake

Author: Niki Bezzant - Founding Editor

Photographer: Melanie Jenkins

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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.

Serves: 2

Time to make: 35 mins

Ingredients

More weights & measures

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

Instructions

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 511cal

Kilojoules 2140kJ

Protein 38g

Total fat 27g

–Saturated fat 6g

Carbohydrates 25g

–Sugars 7g

Dietary fibre 7g

Sodium 790mg

Calcium 250mg

Iron 4.5mg

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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