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Oil-Free Baked Chicken with Fennel and Mushrooms


  • Author: Ingrid DeHart - EatWellEnjoyLife.com
  • Prep Time: 20
  • Cook Time: 30
  • Total Time: 50 minutes
  • Yield: 4 servings 1x

Description

A delicious, satisfying, easy to make one pan dish without any oil. Eating a low-fat diet in the spring makes you healthier by encouraging fat burning.


Ingredients

Scale
  • 1 pound chicken breasts ( 28 ounce breasts)
  • 1 teaspoon dried tarragon or 1 tablespoon fresh tarragon leaves
  • Celtic sea salt and fresh pepper
  • 1 cup leeks, white and light green parts only, thinly sliced
  • ½ cup shallots, thinly sliced
  • 3 cups shiitake or portobello mushrooms, stems removed, sliced
  • 3 cups fennel, sliced, save a few fronds for garnish (1 large fennel)
  • 1 cup carrots, cut into half moons on the diagonal, (about 2 carrots)
  • 2 sprigs fresh tarragon (optional)
  • ½ cup water or stock
  • 2 tablespoons fresh parsley, chopped

Instructions

  1. Heat oven to 400 F.
  2. Cut chicken in half horizontally so you have 4 thin chicken cutlets.
  3. Sprinkle chicken with salt and pepper and half the tarragon.
  4. Put all the vegetables in a medium baking dish.
  5. Sprinkle with salt, pepper and the rest of the tarragon.
  6. Add stock and tarragon sprigs if using, toss to combine.
  7. Place the chicken on top of the vegetables.
  8. Cover pan with foil.
  9. Bake 15 minutes, toss vegetables and turn the chicken cutlets over.
  10. Cook 10 minutes more or until chicken is done.  To tell if it’s done, the chicken should feel firm. The flesh should look opaque, and a meat thermometer inserted sideways into the chicken should register 160 degrees F.
  11. Put chicken on a cutting board and slice each breast and keep separate.
  12. Add parsley to the vegetables and toss.
  13. Put a serving of vegetables onto each of 4 plates . Top the vegetables with one sliced chicken breast. Garnish with chopped fennel fronds.
  14. Pass remaining vegetables around.

Notes

There is a mistake in the nutrition information, it has omitted the Vitamin D.  There are 10 IU of vitamin D in each serving

  • Method: Baked
  • Cuisine: Healthy, Paleo, Gluten Free, Diary Free, Oil Free