
Scalloped Potatoes and Chicken with Fennel
We've turned scalloped potatoes into a one-dish meal with the addition of chicken and fennel that's big in flavor but low in fat. The potatoes are first par-boiled in the microwave to reduce baking time.
حقائق غذائية (لكل حصة)
القيم لكل حصة · حجم الحصة: 1
369
سعرات حرارية
24g
بروتين
48g
كربوهيدرات
9g
دهون
5g
ألياف
10g
سكر
354mg
صوديوم
دهون مشبعة 4 g · كوليسترول 60 mg
توضح الحلقات حصة واحدة كنسبة من يوم مرجعي بـ 2,000 سعرة حرارية. في تطبيق Nutrola تمتلئ حسب أهدافك الخاصة.
المكونات
red potatoes
4 medium · about 1.5 to 2 pounds
fennel bulb with fronds
1
garlic cloves
2 · minced
chicken breasts
2 large
cooking spray
margarine or butter
1 1/2 tablespoons · melted
flour
2 tablespoons
fat-free (skim) milk
1 1/2 cups · divided
salt
1/4 teaspoon
pepper
1/8 teaspoon
reduced-fat sour cream
1/2 cup
Parmesan cheese
2 tablespoons
التعليمات
- 1
Place rack in center of oven and preheat to 350 °F.
- 2
Leaving skin on, thinly slice potatoes.
- 3
Cut stalks and fronds from fennel bulb. Discard stalk. Thinly slice fennel bulb. Chop fennel fronts and set aside.
- 4
Place potato and fennel slices in 2-quart covered baking dish, and add water to cover vegetables. Cover with lid and microwave on high for about 5 minutes. Let cool slightly and drain vegetables into a colander.
- 5
Wipe baking dish dry and spray with cooking spray. Add vegetables back to dish and sprinkle with minced garlic.
- 6
Cut chicken breasts in half (total of four pieces). Place atop the potato-fennel mix.
- 7
In a bowl, mix melted margarine and flour into a smooth paste. Add 1 1/4 cups skim milk, salt, and pepper, stir until smooth. Pour over chicken, potatoes, and fennel. Cover baking dish and place in oven. Bake about 30 minutes.
- 8
Mix remaining milk with sour cream. Increases oven temperature to 425 °F. Remove dish from oven. Spread with sour cream mixture and sprinkle with Parmesan cheese and fennel fronds. Return to oven uncovered and bake an additional 10 minutes until top is golden and bubbling. Internal temperature of chicken should be 165 °F.
المصدر: USDA MyPlate Kitchen · Produce for Better Health Foundation
جزء من تطبيق Nutrola لتتبع التغذية بالذكاء الاصطناعي — لكل وصفة ماكروز موثقة يمكنك تسجيلها بلمسة واحدة.