Our Mediterranean Chicken Breast with Fennel and Tomatoes recipe is a delectable way to serve your chicken. With a side of braised vegetables, of course. This dish promises moist chicken, delicate flavors from the fennel, and sweet, juicy tomatoes. Though some would say fennel bulbs have a licorice-like taste, that fact is only true for the fronds. Raw fennel has a cold and crisp texture, which is a refreshing addition to salads. Meanwhile, cooked fennel, mainly the fennel bulb, has a light and sweet taste.
In fact, a fennel bulb is recommended by chefs to use for its pleasant flavor and crunchy texture. Aside from being delicious, it’s also beneficial to those who experience digestive problems. We’re also adding a lot of flavor into this Mediterranean chicken recipe, which comes from the garlic, dill, and chili flakes. It’s the perfect recipe to serve with pasta as a lighter alternative to your basic bolognese.
Pan-searing is a term you might have seen a lot in recipes. Don’t worry, it’s not as complicated as you think. A popular belief in searing is its ability to seal in juices. However, it’s actually to give meat deep flavor and crisp texture which will add to the umami of the braised sauce.
This chicken breast recipe is great if you’re tired of eating dry meals and wanted a juicy braised recipe for a change. Try it at home and see if they’re a winner at the dinner table. If you’d like another dinner idea, check out our Linguini Aglio Olio recipe. So, if you’re ready to make a scrumptious dish, let’s get cooking!
How to Make Mediterranean Chicken Breast with Fennel and Tomatoes
Coupled with the delicate flavor of the fennel, and the sweet and sour taste of the tomatoes, this chicken breast recipe is perfect for any evening!
Ingredients
- 3 tbsp olive oil
- 3 chicken breast, boneless & skinless
- 1 ½ cups tomatoes, diced
- 1 fennel bulb, sliced into ½-inch pieces
- 2 tbsp garlic, minced
- ¼ tsp dill weed, finely chopped
- 1 tsp chili flakes
- 2 tbsp lemon juice
- 1 tbsp parsley, minced
- ⅓ cup black olives, pitted
- ⅛ tsp salt
- ⅛ tsp pepper
- parmesan, for garnish
Instructions
- Heat olive oil in a large cast-iron skillet over medium-high heat. Pan-sear the chicken breasts and season with salt and pepper. Sear for about 3 to 5 minutes or until both sides are only lightly browned. Do not overcook, remove, and set aside.
- Using the same pan, add chili flakes, garlic, and dill. Stir for about a minute.
- Now add fennel bulbs, tomatoes, and lemon juice. Sweat the vegetables and allow flavors to blend.
- Return chicken to the pan and place in a single layer on top of the vegetables. Cover and simmer for 8 to 10 minutes.
- Add in the pitted olives and parsley.
- Stir and simmer for another 10 to 15 minutes.
- Serve over Fusilli pasta or any pasta of your choosing.
- Garnish with Parmesan cheese before serving. Bon appetit!
Recipe Notes
To slice the fennel bulbs, first remove the stalks and the roots. Then slice the bulb into half. Thinly slice these crosswise.
Nutrition
- Sugar: 1g
- :
- Calcium: 44mg
- Calories: 292kcal
- Carbohydrates: 6g
- Cholesterol: 72mg
- Fat: 19g
- Fiber: 2g
- Iron: 1mg
- Potassium: 516mg
- Protein: 25g
- Saturated Fat: 4g
- Sodium: 265mg
- Vitamin A: 638IU
- Vitamin C: 13mg
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Frequently Asked Questions
What part of the fennel is edible?
Almost all parts of the fennel are edible except the core. The crunchy fennel bulbs can be eaten raw or cooked while the fronds are usually used in salads. The fennel seeds, on the other hand, are usually dry and used as herbs to give any dish a mild anise flavor.
What else can I pair with this Mediterranean chicken dish?
You can actually eat it on its own, or pair it with a fulfilling starch like couscous, quinoa, pasta, or rice. It’s also a delicious pair with carbs like our Oven Roasted Red Potatoes and Asparagus recipe.
Conclusion
Chicken breast is one of the healthier meats out there. However, it can get boring eating the same ol' chicken breast every day just to keep fit. Adapting a whole new cuisine, this recipe puts a fresh new spin on a household favorite. It strays from the usual ingredients and presents a delicious Mediterranean chicken dish.Have your own special recipe to share? Submit Your Recipe Today!
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