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Herb-Roasted Chicken with Fennel Rice
Oven-roasted chicken with caramelised fennel and sweet peppers over herbed brown rice.
Fits Heart health, Celiac, Hashimoto's and 13 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 2 pieces (about 450 g) skinless chicken breasts, boneless
- 1 medium fennel bulb, cored and cut into thin wedges
- 1 large red bell pepper, cut into wide strips
- 150 g brown rice
- 3 tbsp olive oil
- 2 cloves garlic, minced
- 2 tbsp fresh dill, chopped
- 2 tbsp fresh parsley, chopped
- 2 whole scallions, sliced, green tops only
- 1 tsp salt
- 1 tsp fennel seeds, lightly crushed
Method
- Heat the oven to 425°F and start the brown rice in salted water.
- Toss the fennel and bell pepper with oil and spread on a sheet pan.
- Season the chicken with salt and fennel seeds and nestle it among the vegetables.
- Roast until the chicken is cooked to 165°F and the edges brown.25 min timer
- Stir the garlic, herbs and scallions through the warm rice.
- Slice the chicken and serve it over the rice with the roasted vegetables.
Why it works
- High cholesterol: Lean chicken and olive oil here, roasted instead of fried, over whole-grain rice.
- No pork: Chicken is the only meat on the plate, with olive oil as the fat.
- No spicy food: Fennel seeds and fresh herbs season everything, with no chili anywhere.
Heart health check: watch for saturated fat, salt, processed meat and added sugar. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Celiac recipes, Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Low-histamine recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Low-GI recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.