SAUCY BRAISED CHICKEN THIGHS WITH FENNEL AND LEMON
Note: From “Bon Appetit: The Food Lover’s Cleanse: 140 Delicious, Nourishing Recipes that will tempt you back into Healthful Eating,” by Sara Dickerman.
• 5 boneless chicken thighs (1 1/2 lb.)
• Fine sea salt and freshly ground black pepper to taste
• 2 tbsp. olive oil, plus more if needed, divided
• 2 fennel bulbs, trimmed, core intact, cut into 1/2-in.-thick wedges
• 2 tsp. fennel seeds
• 2 garlic cloves, peeled, sliced thinly
• 1 c. homemade chicken stock or low-sodium canned
• 1 lemon, sliced thinly crosswise
• 1/4 c. fresh flat-leaf parsley leaves, chopped, for garnish
Preheat the oven to 425 degrees. Season the chicken thighs with salt and pepper.
In a large deep-sided ovenproof skillet or wide saucepan, heat 1 tablespoon oil over medium-high heat. Add half the fennel wedges and cook until brown on one side, about 3 minutes. Turn over, add a pinch of salt, cook 2 more minutes, and remove from the pan, adding more olive oil if needed. Repeat to cook the remaining fennel. Wipe out the pan.
Add the fennel seeds and toast until fragrant, about 1 minute. Set aside.
Heat the remaining 1 tablespoon oil over medium heat. Pat the chicken thighs dry with a paper towel and add to the pan in a single layer. Cook until browned, about 4 minutes. Turn the chicken over, sprinkle the garlic slices onto the surface of the pan between the chicken pieces, and cook until fragrant, about 30 seconds. Add the stock and toasted fennel seeds and tuck the fennel pieces and lemon slices around the chicken.
When the stock comes to a boil, about 3 minutes, transfer the pan to the oven. Cook until the chicken is cooked through, the pan juices are thickened, and the fennel is glazed, 22 to 25 minutes. Serve topped with parsley.
Nutrition information per serving:
Calories 270 Fat 12 g Sodium 212 mg
Carbohydrates 9 g Saturated fat 3 g Calcium 84 mg
Protein 31 g Cholesterol 130 mg Dietary fiber 4 g
Diabetic exchanges per serving: 1 vegetable, 4 lean meat.