Chicken With Red Pepper Aioli and Shaved Fennel Salad

Gluten Free
Dairy Free
Health score
48%
Chicken With Red Pepper Aioli and Shaved Fennel Salad
60 min.
6
462kcal

Suggestions

Ingredients

  •  bulbs fennel trimmed quartered
  • cup parsley fresh
  • cloves garlic 
  • servings kosher salt and pepper freshly ground
  • tablespoons juice of lemon fresh
  • cups chicken broth low-sodium
  • 0.3 cup mayonnaise 
  • 0.3 cup olive oil extra-virgin
  •  bell peppers red
  • 2.5 pounds chicken breasts boneless skinless (4 to 6 breasts)
  • sprigs thyme leaves 

Equipment

  • bowl
  • baking sheet
  • pot
  • blender
  • plastic wrap
  • kitchen thermometer
  • mandoline
  • broiler
  • stove
  • slotted spoon
  • tongs

Directions

  1. Put the chicken in a wide pot.
  2. Add the broth, olive oil, fennel fronds, thyme, garlic, 1 1/2 teaspoons salt and 1/2 teaspoon pepper, then add enough water to cover the chicken and turn the heat to medium low. Poach the chicken, turning occasionally and keeping the liquid just below a simmer, until just cooked through, about 30 minutes (a thermometer inserted into the center of a chicken breast should register 155 degrees F to 160 degrees F).
  3. Remove the chicken to a plate with a slotted spoon and let cool to room temperature. Increase the heat to medium high and simmer the cooking liquid until the garlic is tender, about 5 more minutes; remove the garlic and set aside. Strain the cooking liquid; reserve 1/4 cup and set aside. While the chicken is cooking, place the red peppers directly on a stovetop gas burner over high heat and char on all sides, turning with tongs, about 10 minutes. (If you don't have a gas stove, char the peppers on a baking sheet under the broiler, turning occasionally, about 12 minutes.)
  4. Transfer to a bowl, cover with plastic wrap and set aside, 20 minutes. Peel the skin off the peppers with your fingers; discard the stems and seeds and chop.
  5. Make the aioli: Puree about three-quarters of the roasted red peppers in a blender with the mayonnaise, reserved garlic and 1 tablespoon lemon juice until smooth. Season with salt and pepper. Make the salad: Thinly slice the fennel bulbs (use a mandoline if you have one) and transfer to a large bowl. Finely chop the remaining roasted red peppers, then add to the bowl along with the parsley, the remaining 2 tablespoons lemon juice and the reserved 1/4 cup cooking liquid; toss. Season with salt and pepper. Slice the chicken; top with the aioli and serve with the fennel salad. Photograph by Anna Williams

Nutrition Facts

Calories462kcal
Protein37.78%
Fat52.71%
Carbs9.51%

Properties

Glycemic Index
39
Glycemic Load
2.31
Inflammation Score
-9
Nutrition Score
34.395217631174%

Flavonoids

Eriodictyol
1.21mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
21.57mg
Luteolin
0.52mg
Kaempferol
0.16mg
Myricetin
1.52mg
Quercetin
0.36mg

Nutrients percent of daily need

Calories:461.81kcal
23.09%
Fat:27.06g
41.64%
Saturated Fat:4.44g
27.73%
Carbohydrates:10.99g
3.66%
Net Carbohydrates:7.3g
2.66%
Sugar:5.2g
5.78%
Cholesterol:126.18mg
42.06%
Sodium:564.08mg
24.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.65g
87.29%
Vitamin K:242.85µg
231.28%
Vitamin B3:21.84mg
109.18%
Vitamin C:79.76mg
96.68%
Selenium:61.65µg
88.08%
Vitamin B6:1.61mg
80.75%
Phosphorus:482.23mg
48.22%
Vitamin A:2270.14IU
45.4%
Potassium:1249.38mg
35.7%
Vitamin B5:3.08mg
30.84%
Vitamin E:3.66mg
24.42%
Magnesium:74.56mg
18.64%
Vitamin B2:0.29mg
16.96%
Folate:64.4µg
16.1%
Fiber:3.69g
14.77%
Manganese:0.28mg
13.96%
Iron:2.42mg
13.43%
Vitamin B1:0.17mg
11.07%
Zinc:1.59mg
10.59%
Copper:0.18mg
8.79%
Vitamin B12:0.47µg
7.86%
Calcium:74.05mg
7.4%
Vitamin D:0.21µg
1.43%