Roman-Style Chicken Breast

5 Reviews
100% would make this recipe again

Chicken breast cooked with fennel and peas, in a creamy sauce.

This Italian dish reflects the traditions of a once thriving Jewish community in Rome. Jews favour the enrichment of meat sauces with egg because the addition of cream to meat dishes is strictly forbidden by the kashrut law.

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Preparation : 15 min Cooking : 25 min
340 calories/serving

Ingredients

1 onions, finely chopped 200 g
1/2 fennels, coarsely chopped 180 g
1/2 tbsp fennel seeds, crushed 3 g
2 chicken breasts, boneless, skinless 600 g
2 tbsp white flour (all purpose) 16 g
3 tbsp olive oil 45 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2/3 cup chicken broth 170 mL
1 1/4 cup frozen peas 150 g
2 egg yolks
1/4 cup lemon juice, freshly squeezed 1 1/2 lemon
1 tbsp Italian parsley, fresh, chopped [optional] 5 g

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Prepare the vegetables: Finely chop the onion and coarsely chop the fennel. Cut each whole chicken breast in half lengthwise then coat the halves with the flour.
  2. Heat half of the oil in a pan over medium heat. Add the onion, fennel, and crushed fennel seeds, then sauté 5 min. Take the mixture out of the pan and set aside on a dish.
  3. Pour the remaining oil into the pan. Add the chicken breasts, then sear until they are lightly golden-brown, about 3 min on each side. Season with salt and pepper.
  4. Pour in the broth, return the vegetable mixture to the pan then add the peas. Cook over very low heat until the chicken breasts are fully cooked, about 10 min.
  5. Meanwhile, separate the egg whites and yolks. Set the whites aside in a glass jar with a lid and put them in the refrigerator or freezer for a future use in another recipe. Put the yolks in a small bowl. Pour in the lemon juice, then beat the lemon juice and egg yolk(s) together. Slowly, with stirring, add about ½ cup of the hot liquid from the chicken and vegetables. Mix well to combine.
  6. Pour the eggmixture into the pan and cook over low heat, with stirring, until it thickens slightly, about 2 min. (Do not allow the mixture to boil or the eggs will curdle).
  7. Sprinkle with the parsley (optional) then serve.

Nutrition Facts Table

per 1 serving (290 g)

Amount

% Daily Value

Calories

340

Fat

13 g

20 %

Saturated 2.5 g
+ Trans 0 g

13 %

Cholesterol

190 mg

Sodium

210 mg

9 %

Carbohydrate

17 g

6 %

Fibre

3 g

14 %

Sugars

4 g

Net Carbs

14 g

Protein

39 g

Vitamin A

20 %

Vitamin C

29 %

Calcium

6 %

Iron

20 %
More info

Claims

This recipe is :
Excellent source of  :
Folacin, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin B12, Vitamin B6
Good source of  :
Iron, Magnesium, Manganese, Vitamin A, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E, Vitamin K, Zinc
Source of  :
Calcium, Copper, Fibre, Selenium, Vitamin D
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Vegetables 1
Meat and Alternatives 4 ½
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

5 Reviews (4 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Maryam H.
december 02, 2020 | I would make this recipe again

The taste was great. The only problem was that the fennel was not cooked that much. Next time I would cook the fennel more or cut it in smaller parts.

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