Sautéed Chicken Breasts with Fennel and Rosemary
Bulb fennel is a light, delicate vegetable that comes into season during the early summer and mid-fall months. With a taste similar to anise, and uniquely crunchy texture, fennel adds great depth and flavor to chicken and fish.
- 4 small chicken breasts boneless skinless and pounded
- 1 large fennel bulb greens trimmed
- 1/2 c chicken or vegetable stock
- 3 tbsp. fresh rosemary minced
- 2 cloves garlic minced
- 2 tbsp. olive oil
- 2 tsp. lemon rind finely grated
- 1 tsp. Waxing Kara Honey
- salt and pepper
Rinse and slice the fennel bulb into 1/2 inch thick slices (they can be a little thinner depending on the size of the bulb). Heat one tablespoon of the olive oil over medium-high heat in a saute pan.
Add the fennel to the pan, along with half of the rosemary and a good pinch of salt and pepper. Flip often and allow to sear until golden.
Add the stock to the pan and reduce the heat. Cover and allow to steam for a few minutes. Remove the fennel and the liquid from the heat and set aside in a bowl.
Wipe the pan clean and add the remaining olive oil. Season the chicken breasts with salt, pepper, and the remaining rosemary. Increase the heat on the pan to medium-high, and add the pounded chicken breast.
Allow the chicken to cook completely, turning every few minutes to develop a nice sear. When the chicken is almost done, drizzle with honey and add the garlic to the pan. Allow to cook for a minute or two before adding the lemon rind and reducing the heat.
Add the fennel and its liquid back to the pan with the chicken, cover, and turn off the heat. Allow these to sit together for several minutes before serving over pesto-tossed pasta.
Calories: 364kcal | Carbohydrates: 8g | Protein: 49g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 144mg | Sodium: 413mg | Potassium: 1152mg | Fiber: 3g | Sugar: 1g | Vitamin A: 535IU | Vitamin C: 15.8mg | Calcium: 81mg | Iron: 2mg