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Friday Yummies

scouty's picture
scouty
Posts: 1976
Joined: Apr 2004

Ying is traveling and asked me to provide one for today.....

This recipe looks much harder then it is.

I only use free range, no antiboitic poultry but you could use the other too. I also buy the chicken with the skin on and take it off myself to say a few dollars.

BRAISED CHICKEN WITH FENNEL AND BEANS

2 tbsp olive oil
1 ½ pounds skinless bone-in chicken thighs
1 ½ pounds skinless bone-in chicken breast (I used leg quarters but will use just legs next time since they took so look to braise. I prefer dark meat to white)
1/8 tsp pepper
1 small onion, cut into thin wedges
2 large minced cloves garlic
1 fennel bulb, quartered, cored and thinly sliced (I looked it up on the internet since I had no clue how to core one)
1 medium yellow bell pepper cut into bite-size strips
1 28 oz can undrained diced fired-roasted tomatoes (such as Muir Glen)
½ cup dry white wine
1 tbsp chopped fresh rosemary
1 (15-19 oz) can rinsed cannellini beans (white kidney beans, I use 2 cans because the leftovers are GREAT.

Heat oil in a large deep skillet on medium-high. Sprinkle chicken with pepper. Add chicken to skillet and cook 6 minutes, turning occasionally until lightly browned. Remove chicken from pan. To skillet, add onion, garlic, fennel and bell pepper. Cook 3 minutes, stirring occasionally, until vegetables are softened. 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. Uncover; mix in beans.

I uncover and let some of the liquid cook off for about 15 minutes before I added the 2 cans of beans. After adding beans; cook uncovered, about 5 minutes until sauce is slightly thickened and juices run clear. Serve in shallow bowls.

Makes 8 servings

Per serving: 300 calories, 30 grams protein, 10 grams fat (31 % calories from fat), 2.3 grams saturated fat, 20 grams carbohydrate, 81 milligrams cholesterol, 436 milligrams sodium, 5 grams fiber. (without adding the 2nd can of beans).

It makes for great and easy leftovers too!!!!!!!!!!

My whole family loves it and I hope you do too.

Lisa P.

lfondots63's picture
lfondots63
Posts: 822
Joined: Jan 2006

I'm at work and thinking about dinner. This looks real yummy. Thanks! Off to search how to core fennell.

Lisa F.

Betsydoglover's picture
Betsydoglover
Posts: 1254
Joined: Jul 2005

Hi Lisa -

Sounds yummy! (I bet it would be good if you roasted the bell pepper.)

Do you have much luck finding organic bell peppers? I don't - I wash them well, but wish I could find organic more often. Do you know if roasting them (which means you remove the charred skin) reduces the pesticide residue? Even though of course it also removes the nutrients in the peel.

Betsy

scouty's picture
scouty
Posts: 1976
Joined: Apr 2004

Hey Betsy!!!!!!

How's the retired life going????

No I have no problem finding organic peppers. I can get them at my local co-op, Earthfare, Whole Foods, Wild Oats, or Harris Teeter supermarkets (you have Whole Foods in Maryland and even if you can only find conventional there it will have fewer pesticides then otherwise). BUT, if I did I would try to buy as much as the other "healthier stuff" and buy conventional. Eating it once in a while is not going to kill you. It's the gradual buildup of constantly eating foods with toxic "stuff" that I try to avoid. Eat what God gave us to eat and trust your gut with the other stuff.

I have no idea about the roasting, but am a believer in eating skins when I can. I think I like a baked potato skin as much as I do the pulp.

Lisa P.

Betsydoglover's picture
Betsydoglover
Posts: 1254
Joined: Jul 2005

Thanks, Lisa - I shop at Whole Foods all the time (to the detriment of my budget), but only rarely find organic bell peppers. Especially this time of year.

Retired life just started and for a variety of reasons things are nutty here and I might have been better to delay it a couple of weeks. But, it will settle down at "chez Crazy"!

P.S. I too like the skins, but boy do I love roasted peppers!

nanuk's picture
nanuk
Posts: 1363
Joined: Dec 2003

what the hell is a fennel bulb...? bud

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