Roasted fennel and chicken tray bake

Summary

If you’re on the hunt for a delicious yet health-conscious dish, look no further than the Roasted fennel and chicken tray bake. This dish perfectly combines the aniseed flavors of fennel with succulent chicken to create a mouthwatering experience that’s both nutritious and tantalizingly tasty. Perfect for those following a balanced diet, let’s dive into this must-try recipe!

Ingredients

• Chicken breasts: 2 large pieces (approx. 7 ounces each [200 grams])
• Fresh fennel bulbs: 2 medium-sized (about 14 ounces in total [400 grams])
• Olive oil: 3 tablespoons (45ml)
• Garlic cloves: 4, finely minced
• Lemon: 1, zest and juice
• Salt: 1/2 teaspoon (2.5 grams)
• Black pepper: 1/4 teaspoon (1.25 grams)
• Fresh rosemary: 1 tablespoon, chopped (15 grams)
• Fresh thyme: 1 tablespoon, chopped (15 grams)
• Red chili flakes: a pinch (optional)

preparation and cooking

Time: Preparation – 15 minutes; Cooking – 35 minutes

Serves: 2

Nutritional Facts (Per Serving)

• Calories: 420
• Protein: 36g
• Carbohydrates: 15g
• Dietary fiber: 6g
• Sugars: 2g
• Fat: 25g
• Saturated fat: 4g
• Sodium: 620mg

Instructions

1. Preheat your oven to 425°F (220°C).
2. Thoroughly wash the chicken breasts and fennel bulbs. Pat the chicken dry using paper towels.
3. Slice the fennel bulbs into thin wedges, discarding the hard core.
4. In a large mixing bowl, combine olive oil, minced garlic, lemon zest, lemon juice, chopped rosemary, thyme, salt, pepper, and chili flakes.
5. Add the chicken and fennel slices to the bowl, ensuring they’re coated well with the mixture.
6. Transfer the marinated chicken and fennel to a baking tray. Ensure they’re spread out evenly without overlapping.
7. Place the tray in the oven and bake for about 35 minutes or until the chicken is golden brown and fully cooked.
8. To check the doneness, insert a thermometer into the thickest part of the chicken; it should read 165°F (74°C).

Tips

1. For an even richer flavor, marinate the chicken and fennel in the fridge for an hour before baking.
2. While the Roasted fennel and chicken tray bake is cooking, avoid frequently opening the oven. This helps in maintaining a consistent temperature.
3. If you want a crispy finish, you can broil the chicken for the last 2-3 minutes.

Serving and eating Roasted fennel and chicken tray bake

1. This Roasted fennel and chicken tray bake pairs beautifully with a fresh green salad.
2. Consider serving it alongside roasted baby potatoes or quinoa for a hearty meal.
3. For an added touch of zest, drizzle some extra lemon juice or sprinkle some fresh herbs on top before serving.

At AH7, we prioritize both taste and health. This Roasted fennel and chicken tray bake recipe is a testament to our commitment to delivering high-quality, SEO-optimized, and factual content for our audience. As you indulge in this dish, remember that a balanced diet is the cornerstone of any health and fitness journey. Enjoy every bite and keep pushing towards your goals!

ROASTED FENNEL AND CHICKEN TRAY BAKE

If you’re on the hunt for a delicious yet health-conscious dish, look no further than the Roasted fennel and chicken tray bake. This dish perfectly combines the aniseed flavors of fennel with succulent chicken to create a mouthwatering experience that’s both nutritious and tantalizingly tasty. Perfect for those following a balanced diet, let’s dive into this must-try recipe!

5 from 1 vote

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Prep Time: 15 minutes minutes

Cook Time: 35 minutes minutes

Total Time: 50 minutes minutes

Nutritions

Nutrition Facts

ROASTED FENNEL AND CHICKEN TRAY BAKE

Amount per Serving

Calories

420

% Daily Value*

Fat

 

25

g

38

%

Saturated Fat

 

4

g

25

%

Sodium

 

620

mg

27

%

Carbohydrates

 

15

g

5

%

Fiber

 

6

g

25

%

Sugar

 

2

g

2

%

Protein

 

36

g

72

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Chicken breasts: 2 large pieces approx. 7 ounces each [200 grams]
• Fresh fennel bulbs: 2 medium-sized about 14 ounces in total [400 grams]
• Olive oil: 3 tablespoons 45ml
• Garlic cloves: 4 finely minced
• Lemon: 1 zest and juice
• Salt: 1/2 teaspoon 2.5 grams
• Black pepper: 1/4 teaspoon 1.25 grams
• Fresh rosemary: 1 tablespoon chopped (15 grams)
• Fresh thyme: 1 tablespoon chopped (15 grams)
• Red chili flakes: a pinch optional

Instructions

• Preheat your oven to 425°F (220°C).
• Thoroughly wash the chicken breasts and fennel bulbs. Pat the chicken dry using paper towels.
• Slice the fennel bulbs into thin wedges, discarding the hard core.
• In a large mixing bowl, combine olive oil, minced garlic, lemon zest, lemon juice, chopped rosemary, thyme, salt, pepper, and chili flakes.
• Add the chicken and fennel slices to the bowl, ensuring they’re coated well with the mixture.
• Transfer the marinated chicken and fennel to a baking tray. Ensure they’re spread out evenly without overlapping.
• Place the tray in the oven and bake for about 35 minutes or until the chicken is golden brown and fully cooked.
• To check the doneness, insert a thermometer into the thickest part of the chicken; it should read 165°F (74°C).

Notes

TIPS

For an even richer flavor, marinate the chicken and fennel in the fridge for an hour before baking.
While the Roasted fennel and chicken tray bake is cooking, avoid frequently opening the oven. This helps in maintaining a consistent temperature.
If you want a crispy finish, you can broil the chicken for the last 2-3 minutes.

SERVING SUGGESTIONS

This Roasted fennel and chicken tray bake pairs beautifully with a fresh green salad.
Consider serving it alongside roasted baby potatoes or quinoa for a hearty meal.
For an added touch of zest, drizzle some extra lemon juice or sprinkle some fresh herbs on top before serving.