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.
- 40 minutes
- 4 Servings
- $3.00 - $5.99
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.
- 40 minutes
- 4 Servings
- $3.00 - $5.99
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
Steps
Place rack in center of oven and preheat to 350 °F.
Leaving skin on, thinly slice potatoes.
Cut stalks and fronds from fennel bulb. Discard stalk. Thinly slice fennel bulb. Chop fennel fronts and set aside.
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.
Wipe baking dish dry and spray with cooking spray. Add vegetables back to dish and sprinkle with minced garlic.
Cut chicken breasts in half (total of four pieces). Place atop the potato-fennel mix.
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.
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.
Ingredients
Serving Size:
| Nutrients | Amount |
|---|---|
| Total Calories | 440 |
| Total Fat | 13 g |
| Saturated Fat | 5 g |
| Monounsaturated Fat | 5 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 8 mg |
| Omega 3 - DHA | 17 mg |
| Cholesterol | 80 mg |
| Carbohydrates | 48 g |
| Dietary Fiber | 6 g |
| Total Sugars | 8 g |
| Added Sugars included | 0 g |
| Protein | 34 g |
| Minerals | |
| Calcium | 253 mg |
| Potassium | 1395 mg |
| Sodium | 410 mg |
| Copper | 296 mcg |
| Iron | 3 mg |
| Magnesium | 91 mg |
| Phosphorus | 458 mg |
| Selenium | 30 mcg |
| Zinc | 2 mg |
| Vitamins | |
| Vitamin A | 158 mcg RAE |
| Vitamin B6 | 1.2 mg |
| Vitamin B12 | 0.9 mcg |
| Vitamin C | 27 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 27 mcg |
| Folate | 75 mcg DFE |
| Thiamin | 0.3 mg |
| Riboflavin | 0.5 mg |
| Niacin | 14 mg |
| Choline | 119 mg |
Source:
- Produce for Better Health Foundation