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Mediterranean Chicken

Fennel, green beans, and white kidney beans add folate, calcium, and fiber to an earthy chicken dish.

from Vegetables for Vitality
Mediterranean Chicken Mediterranean Chicken

Quick look

  • prep 20 min    cook 1 Hr
  • serves 4

Ingredients

  • 2 tablespoons olive oil
  • 1 whole chicken (about 31/2 pounds), cut into 8 serving pieces, skin removed
  • 1/4 cup flour
  • Bulb fennel (1 1/2 pounds), trimmed and sliced
  • 4 cloves garlic, slivered
  • 1 cup chicken broth

  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon each rosemary, thyme, and pepper
  • 1 can (19 ounces) white kidney beans (cannellini), rinsed and drained
  • 1/2 pound green beans, cut into 2-inch lengths

    • How to make it   1 hour 30 minutes

    • 1

      Preheat oven to 350°F.

    • 2

      In Dutch oven, heat oil over medium-high heat. Dredge chicken in flour. Saute until golden, 4 minutes per side. Transfer to plate.

    • 3

      Add fennel to pan, reduce heat to medium, and cook, stirring often, until fennel is golden, 7 minutes. Add garlic; cook 1 minute. Add broth, lemon juice, salt, rosemary, thyme, and pepper. Bring to a boil. Add chicken, cover, and place in oven.

    • 4

      Bake until chicken is done, about 35 minutes. Stir in kidney beans and green beans. Bake 5 more minutes.

      • Nutritional Information(per serving)

      • Calories: 780
      • Fat: 24 g
      • Saturated Fat: 5 g
      • Cholesterol: 280 mg
      • Sodium: 1090 mg
      • Carbs: 42 g
      • Protein: 95 g
      • Fiber: 13 g