CinăMediu

Scalloped Potatoes and Chicken with Fennel

Name: Scalloped Potatoes and Chicken with Fennel
Prep time: 20 min
Cook time: 40 min
Total time: 60 min
Yield: 4
Ingredients: 4 medium red potatoes; 1 fennel bulb with fronds; 2 garlic cloves; 2 large chicken breasts; cooking spray; 1 1/2 tablespoons margarine or butter; 2 tablespoons flour; 1 1/2 cups fat-free (skim) milk; 1/4 teaspoon salt; 1/8 teaspoon pepper; 1/2 cup reduced-fat sour cream; 2 tablespoons Parmesan cheese

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.

1 h4 porții

Fapte nutriționale (pe porție)

Valorile sunt pe porție · Mărimea porției: 1

369

Calorii

24g

Proteine

48g

Carbohidrați

Grăsimi

Fibre

10g

Zahăr

354mg

Sodiu

Grăsimi saturate 4 g · Colesterol 60 mg

Inelele arată o porție ca parte dintr-o zi de referință de 2000 de calorii. În aplicația Nutrola se umplu în funcție de obiectivele tale.

Ingrediente

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

Instrucțiuni

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.

Sursă: USDA MyPlate Kitchen · Produce for Better Health Foundation

Parte din aplicația de urmărire a nutriției alimentată de AI Nutrola — fiecare rețetă are macronutrienți verificați, astfel încât să o poți loga cu o singură atingere.

Urmărește fiecare masă cu Nutrola

Loghează această rețetă în câteva secunde cu scanarea foto alimentată de AI. Obține macronutrienții exacti pentru tot ce mănânci.