Lemon Fennel Crusted Chicken

by Gavan on April 14, 2010

Lemon Fennel Chicken

Chicken is one of those things that absorbs flavour really well and is really versatile. Some people find chicken boring but if you find some easy go-to flavour packed recipes you’ll be golden.

How about?  Sweet Soy Glazed Chicken or Oregano Chicken or may be even Almond Crusted Chicken.
Pack a few recipes like this in your bag o’ tricks and you’ll always have some way to spice up a good old healthy chicken breast.

RECIPE:
Serves 2

2 x 6 oz organic chicken breasts

2 tbsp fennel seeds
1 lemon – zested
1 tbsp olive oil

olive oil – for searing
1/2 cup homemade chicken broth

Dry roasting fennel seeds

DIRECTIONS:
Begin by sauteing the fennel seeds; Preheat skillet on medium heat for 30 seconds. Add the seeds directly into dry pan. Saute for 4-5 minutes tossing occasionally. This is done to enhance the aroma and flavour from the seeds. Once the seeds brown, ideally you want to put them in a mortar and pestle to smash them to extract even more flavour. Don’t worry if you don’t have one. You can add the seeds to a coffee grinder or just simply leave them as is (whole).

To the seeds add lemon zest and olive oil and toss chicken. Marinate in rub for 2 hours up to 6.

To cook:
Preheat oven to 400°F.

Preheat saute pan on high for 1 minute. Season chicken with S&P. Drizzle 1 tbsp olive oil and sear chicken for 2-3 minutes each side until golden. Place chicken on foiled oven tray and pour broth around it. This is my way of keeping moisture in the breast. Pop in oven for 7-8 minutes or until internal temp 165F.

Serve with pea mash:

Make mash potatoes as normal but just before draining, add 1 cup of garden peas to your colander so the hot water runs over them as you’re draining the potatoes. Once drained, puree everything in a food processor. This will give your mash a finer, smoother texture. Taste and season with S&P.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients.

Related Posts with Thumbnails
Share and Enjoy:
  • Facebook
  • Twitter
  • Digg
  • Sphinn
  • del.icio.us
  • Mixx
  • Google Bookmarks
  • Add to favorites
  • StumbleUpon
  • RSS
  • Print
  • LinkedIn
  • Technorati

Leave a Comment

Previous post:

Next post: