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.
Táplálkozási Tények (adagonként)
Az értékek adagonként értendők · Adagméret: 1
369
Kalória
24g
Fehérje
48g
Szénhidrátok
9g
Zsír
5g
Rost
10g
Cukor
354mg
Nátrium
Telített zsír 4 g · Koleszterin 60 mg
A gyűrűk egy adagot mutatnak egy 2000 kalóriás referencianap arányában. A Nutrola appban a saját céljaid szerint telnek.
Összetevők
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
Utasítások
- 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.
Forrás: USDA MyPlate Kitchen · Produce for Better Health Foundation
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