Chicken, fennel & tomato ragout
This chunky ragout can be teamed with anything you like, couscous, pasta, rice or a nice jacket, or just a nice chunk of bread
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 25 mins
Low-fat
Counts as 4 of 5-a-day, good source of vitamin C
- Trim the green tops off the fennel and reserve. Halve, then quarter the fennel, cut out the core, then cut lengthways into slices. Heat the oil in a pan, add the chicken, then fry quickly until lightly coloured. Add the fennel and garlic, then stir briefly until the fennel is glistening.
- Tip in the potatoes, tomatoes, stock and a little seasoning, and bring to the boil. Cover and simmer for 20 mins until the potatoes are tender. Stir in the peppers and heat through. Roughly chop the reserved fennel fronds, then sprinkle over the ragout. Serve with crusty bread for mopping up the juices.
Per serving
351 kcalories, protein 42g, carbohydrate 28g, fat 9 g, saturated fat 1g, fibre 6g, sugar 10g, salt 1.43 g
Recipe from Good Food magazine, July 2007.
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http://www.bbcgoodfood.com/recipes/4531/
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Ingredients
- 1 large fennel bulb
- 1 tbsp olive oil
- 2 boneless skinless chicken , cut into chunks
- 1 garlic clove , chopped
- 200g new potatoes , cut into chunks
- 400g can chopped tomatoes
- 150ml chicken or vegetable stock
- 3 roasted red peppers in brine, from a jar or deli counter, chopped
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5
ratings
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 25 mins
Low-fat
Counts as 4 of 5-a-day, good source of vitamin C
Summer comfort food
Ingredients
- 1 large fennel bulb
- 1 tbsp olive oil
- 2 boneless skinless chicken , cut into chunks
- 1 garlic clove , chopped
- 200g new potatoes , cut into chunks
- 400g can chopped tomatoes
- 150ml chicken or vegetable stock
- 3 roasted red peppers in brine, from a jar or deli counter, chopped
Per serving
351 kcalories, protein 42g, carbohydrate 28g, fat 9 g, saturated fat 1g, fibre 6g, sugar 10g, salt 1.43 g
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02 March 2013
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