Mediterranean Chicken

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

From Vegetables for Vitality

You Will Need

• 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

What to Do

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.

Serves: 4

Nutrition Information

Per serving: 780 Calories, 95 g protein, 42 g carbohydrates, 24g fat,5g saturated fat, 280 mg cholesterol, 13 g fiber, 1090 mg sodium

From Vegetables for Vitality