The Food Coach

Free Healthy Recipe - Slow roasted chicken and fennel

Dairy free, Low carbohydrate, Low GI, Low sugar

This is one of the most popular recipes in the winter section of The Greengrocer's Diet, and a wonderful introduction to fennel if you've never tried it before. n

Ingredients
1 chicken skinned and cut into portions
2 tbs wholemeal spelt flour
2 tbs extra virgin olive oil (see olive oil)
2 cloves garlic, crushed
350 grams french eschallots, peeled
500 ml chicken stock
20 grams preserved lemon, sliced
250 grams fennel, sliced
8 springs lemon thyme

Image Copyright Brett Stevens

Method

Preheat the oven to 180°C (fan-forced).
Place the chicken pieces in a large, sealable bag; add the flour; and season with cracked black pepper. Seal the bag and shake it to coat the chicken.
Heat the olive oil over medium heat in an ovenproof pan with a lid, and brown the chicken in batches.
Transfer the chicken to a platter and set aside.
Reduce the heat slightly and add the garlic and eschallots. Sauté for 2 to 3 minutes. Pour the stock into the pan and use a wooden spoon to stir the flavoursome bits on the bottom of the pan into the stock.
Place the chicken pieces back into the pan. Add the preserved lemons, fennel and thyme, and cover the pan.
Bake in the oven for 45 minutes. Serve.

Makes 4 servings

Scale recipe to serves

Prep Time: 20 mins
Cooking Time: 45 mins
Ready in: 65 mins


Suitable for:
Dinner

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Nutritional Information - Per Serve
Kj 1612 kj
Calories 385 kcal
Fat 19 g
Saturated Fat 4 g
Total Carbohydrate 8 g
Total Protein 42 g
Fibre 4 g

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