Saturday, April 16, 2011

Lemon Fennel Chicken with Garlic Mashed Potatoes

We have been branching out and trying new foods.  Fennel is in season right now and honestly this is the first "season" we've really eaten it and it's good.  Tonight I decided to saute it, paired with some fresh lemon juice, which was tasty.    If you prefer a milder flavor try roasting the fennel like we did here.  Tonight we had ours with some garlic mashed potatoes and fresh steamed broccoli. Go ahead, try something new.

Lemon-Fennel Chicken Recipe: (serves 4-6)

7-8 chicken breast tenders
2 medium fennel bulbs, sliced thinly and washed thoroughly
1 small onion, thinly sliced
2 cloves garlic, minced
1 tablespoon olive oil
4 tablespoons fresh lemon juice
1 tablespoon sugar
1 1/2 cups chicken broth
salt and pepper

1. Season chicken lightly with salt and pepper and cook over medium-high heat until reaches an internal temperature of 165'F, about 3 minutes per side.  Set aside.
2. Add 1 tablespoon olive oil to a large saute pan over medium heat.  Add sliced fennel, onion and garlic and saute about 7 minutes until vegetables are tender.  Add lemon juice, sugar and chicken broth and bring to a simmer for 5 minutes longer.
3. Dice up the chicken into bite-sized pieces and add back to the pan, warm about 2 minutes until heated through.  Serve hot over pasta, potatoes or rice.

Garlic Mashed Potatoes Recipe: (serves 4-6)
1 1/2-2 pounds Yukon Gold potatoes
1/2 teaspoon garlic powder
2 tablespoons butter
1-2 cups chicken broth
1/4 cup plain non fat yogurt

1. Bring a large pot of water to a boil and add potatoes, boil about 10-12 minutes until tender.  I usually don't peel these as they are so small and the skins are fairly tender (and add more fiber) but you can substitute another type of potato and peel if desired.
2. Drain water and keep potatoes in warm pot, turn off the heat.  Mash well with a potato masher. Add garlic powder, butter, yogurt and 1 cup of chicken broth.  Mash with a potato masher and stir to combine, adding more chicken broth by the 1/4 cup until desired consistency.

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