Dr. La Puma prepares hunter-style Italian classic featuring the slightly sweet flavor and health benefits of aromatic fennel.
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Preparation Time: 10 minutes
Cooking Time: 30 minutes
Calories: 335 per serving
Percent from Fat: 38%
Food as MedicineSM Ingredient: Fennel
Food as MedicineSM TipFennel extract compares favorably to mefenamic acid, a prescription medicine for PMS-related pain. It has been found to be just as effective. In some studies, fennel has been shown to reduce intestinal spasm.
Culinary Taste TipAll parts of the fennel plant are edible. Use the seeds — powdered or whole — to spice up soup, add depth to tomato sauce, or sweeten baked goods. Add the stalks to stews or to crunch on like celery. The leaves can garnish yogurt dips and green salads.
Culinary Technique TipStore fresh fennel in the refrigerator crisper for up to four days. Use fennel soon after buying because as it ages, it gradually loses flavor.
Ingredients2 tablespoons cornstarch
2 tablespoons ChefMD® seasonings**
8 small chicken thighs, (about 2 pounds) skinned
1 tablespoon extra virgin olive oil
2 cups chopped fennel bulb (1 large or 2 small bulbs), feathery fennel fronds reserved if desired
8 ounces crimini mushrooms, thickly sliced (about 3 cups)
4 cloves garlic, minced
1 (14½ ounce) can fire roasted diced tomatoes, undrained
½ cup port wine
½ teaspoon coarse sea salt or kosher salt
¼ cup chopped fresh mixed herbs (such as fennel fronds, thyme, basil, parsley, chives)
PreparationCombine cornstarch and seasonings in a paper or plastic bag. Add one or two chicken thighs at a time; shake to coat lightly. Repeat with remaining chicken using up all seasoning mixture. Heat oil in a 12 inch deep skillet or sauté pan* over medium heat until hot. Add chicken; cook 3 minutes per side or until lightly browned. Transfer chicken to a plate; set aside.
Add fennel and mushrooms to skillet; sauté 5 minutes. Add garlic; sauté 1 minute. Add tomatoes and wine; mix well and bring to a simmer. Return chicken and any juices from plate to skillet; cover and simmer over medium low heat 10 minutes. Uncover; simmer 10 minutes or until chicken is cooked through and sauce is slightly thickened. (If a thicker sauce is desired, transfer chicken to serving plates and reduce sauce over medium-high heat.) Serve topped with salt and herbs.
**If ChefMD seasonings are not available, substitute 2 teaspoons each: sesame seeds, dried oregano and dried marjoram.
*If a 12-inch deep skillet is not available, use a Dutch oven or 10-inch sauté pan and cook the chicken in two batches (use 1½ teaspoons oil for each batch).
SubstitutionsArrowroot may replace the cornstarch and tawny port or marsala wine may replace the port wine.
TipsServe the chicken and sauce over polenta made with cornmeal and chicken broth.
For a spicier dish add ¼ teaspoon crushed red pepper flakes along with tomatoes.
Nutritional AnalysisTotal fat (g): 13.78. Fat calories (kc): 124. Cholesterol (mg): 92.14. Trans fatty acids (g): 0. Saturated fat (g): 3.29. Polyunsaturated fat (g): 2.65. Monounsaturated fat (g): 6.49. Fiber (g): 3.38. Carbohydrates (g): 16.96. Sugars (g): 4.42. Protein (g): 28.84. Sodium (mg): 574.83. Calcium (mg) 93.39.
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