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Thursday, March 1, 2012

Braised Chicken with Fennel and White Beans

This recipe came from and is said to have 400 calories per serving.  This recipe makes 6 servings.  You can find a link directly to the original recipe below.
Be sure to chop up your onion, garlic, fennel and bell pepper before beginning.  I was curious about fennel since I had never used it in cooking before.
Here are the ingredients:
3 Tablespoons olive oil
2 1/2 to 3 lb cut-up whole chicken, skin removed.  *we used chicken we had on hand which was all chicken breast and I think I will always make it that way so we don't have to pick around the bones.  The choice is yours!
1/4 teaspoon coarse salt (kosher or sea salt)
1/8 teaspoon pepper
1 small onion, cut into thin wedges
2 large cloves of garlic, finely chopped
1 fennel bulb, quartered, cored, thinly sliced *see video above
1 medium yellow (or orange) bell pepper cut into bite-size strips
1 28 oz can of organic whole peeled tomatoes, undrained, cut up
1/2 cup of dry white wine
1 tablespoon chopped fresh rosemary
1 can (15 or 19 oz) cannellini beans, drained and rinsed
chopped parsley for garnish - if you would like...

1.  In a deep 12-inch skillet, heat oil over medium-high heat.  Sprinkle chicken with salt and pepper.  Add chicken pieces to skillet; cook 5 to 6 minutes, turning occasionally, until chicken is light golden brown.  Remove chicken from the pan.
2. Add onion, garlic, fennel and bell pepper.  Cook 2 to 3 minutes, stirring constantly, until vegetables are crisp-tender.  Add chicken, tomatoes, wine and rosemary.  Heat to boiling.  Reduce heat; cover and simmer 20-25 minutes or until chicken is tender, turning chicken once.
3.  Uncover; stir in beans.  Cook about 5 minutes longer or until sauce is slightly thickened and juice of chicken is clear when thickest piece is cut to bone.  Serve in shallow bowls; sprinkle with parsley.

High altitude (3500 - 6500 ft):  In step 2, cover and simmer 25 - 30 minutes.

This is really great with some crusty bread to dip in that flavorful sauce!

Click here for original recipe

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