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Roman-Style Chicken Breast

2 Reviews
0% 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.

Preparation : 15 min Cooking : 25 min
340 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Kosher
  • Diabetes-friendly

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 cornstarch 16 g
3 tbsp olive oil 45 mL
1/4 cup Marsala wine 65 mL
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
salt [optional]
ground pepper to taste [optional]
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 cornstarch.
  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. Remove the chicken from the pan and set aside with the vegetable mixture.
  4. Deglaze the pan with the Marsala wine, then pour in the broth. Return the chicken and vegetable mixture to the pan and 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 (300g)

Amount

% Daily Value

Calories

340

Fat

13 g

20 %

Saturated 2.5 g
+ Trans 0 g

13 %

Cholesterol

190 mg

Sodium

220 mg

9 %

Carbohydrate

18 g

6 %

Fibre

4 g

15 %

Sugars

4 g

Protein

38 g

Vitamin A

20 %

Vitamin C

30 %

Calcium

7 %

Iron

19 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ servings
Grain Products : ¼ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¾ servings

Claims

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

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

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Members' Reviews

2 Reviews (2 with rating only ) 0% would make this recipe again