Main Dishes Mediterranean
Maltese Braised Chicken with Fennel & Tomatoes
Method
Brown Chicken: Sauté diced chicken breast in olive oil within a deep skillet for 5 minutes until golden.
Soften Fennel: Add sliced fennel and minced garlic, cooking for 3 minutes until fragrant.
Simmer Sauce: Pour in chopped tomatoes, bone broth, and dried rosemary, turning heat to low.
Braise Dish: Cover and simmer gently for 17 minutes until chicken is tender.
Chef's Tip
Nutritional Insight: High protein from lean chicken paired with fennel's anethole compound supports lean muscle retention whilst soothing digestive inflammation. Culinary Hack: Retain the green fennel fronds to chop and use as a fresh, anise-scented garnish just before serving.
Nutrition Facts
Per serving
215
Calories
29 g
Protein
5 g
Fat
7 g
Carbs
