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All Boards >> IBS Recipe Discussions

Shell Marr

Reged: 08/04/03
Posts: 14959
Loc: Seattle, WA USA
Fennel-And-Thyme-Rubbed Chicken
      10/21/05 08:14 PM

Fennel-And-Thyme-Rubbed Chicken

Makes: 4 servings Prep: 20 minutes. Refrigerate: 30 to 60 minutes. Broil: 12 minutes.

Robert Barral is from the New England Culinary Institute (seen in Family Circle 11/8/05 page 148)

2 teaspoons fennel seeds
1/4 teaspoon salt
1/8 teaspoon ground red pepper
1/2 teaspoon black pepper
1 teaspoon olive oil
2 cloves garlic, finely chopped
1 teaspoon chopped fresh thyme, OR: 1/4 teaspoon dried
4 skinless, boneless chicken breast halves (5 ounces each)

3 plum tomatoes, chopped
6 large fresh basil leaves
2 tablespoons olive oil
1 tablespoon balsamic vinegar
1 clove garlic
1/2 teaspoon salt
1/4 teaspoon pepper

1. With side of a chef’s knife or in mortar and pestle, finely crush fennel seeds. Add the salt, red pepper and black pepper to the fennel; crush to thoroughly mix. Add oil, garlic and thyme; blend to form spice paste. Rub paste thoroughly over chicken; refrigerate chicken for about 30 to 60 minutes.
2. Heat broiler.
3. Broil breasts 6 inches from heat, turning once, about 12 minutes or until instant-read thermometer inserted in center registers 170°.
4. Meanwhile, prepare sauce: Combine chopped tomatoes, basil, olive oil, vinegar, garlic, salt and black pepper in food processor or blender. Whirl until sauce is very smooth.
5. Spoon sauce on plate. Top with chicken. Garnish with thyme sprigs and serve with noodles if desired.

Nutritional Value Per Serving: 160 calories: 10 g fat (2 g sat); 14 g protein; 4 g carbohydrates; 1 g fiber; 304 mg sodium; 37 mg cholesterol


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