Dinner Tonight: Fennel-Dusted Chicken with Brown Butter and Capers

Gluten Free
Health score
4%
Dinner Tonight: Fennel-Dusted Chicken with Brown Butter and Capers
45 min.
2
326kcal

Suggestions


Are you ready to elevate your dinner game with a dish that’s as delightful to the palate as it is simple to prepare? Look no further than this Fennel-Dusted Chicken with Brown Butter and Capers! Perfectly gluten-free and ready in just 45 minutes, this recipe is designed for those who crave a satisfying meal without spending hours in the kitchen.

The star of this dish is the succulent chicken breasts, seasoned with a fragrant blend of fennel and salt that brings a unique flavor profile to your table. As the chicken cooks to golden perfection, the magic happens in the skillet with a luscious brown butter sauce, enriched with the briny goodness of capers and a splash of zesty orange juice. This combination not only enhances the chicken but also creates a sauce that you’ll want to drizzle over everything!

With only 326 calories per serving, this dish is a fantastic choice for lunch or dinner, whether you’re cooking for yourself or impressing a loved one. The balance of protein and healthy fats makes it a nourishing option that doesn’t skimp on flavor. So, grab your frying pan and wooden spoon, and let’s get cooking! Your taste buds will thank you!

Ingredients

  •  skin-on chicken breasts boneless
  • tablespoons butter 
  • teaspoon canola oil 
  • tablespoon capers drained
  • 0.5 tablespoon fennel seeds finely
  • tablespoons orange juice 
  • teaspoon salt 

Equipment

  • frying pan
  • wooden spoon

Directions

  1. Mix together the ground fennel and salt. Dry the chicken breasts, and then sprinkle the fennel salt all over the chicken breasts.
  2. Add 1 tablespoon of the butter and all of the oil to a skillet set over medium heat.
  3. Place the chicken breasts skin-side down in the skillet. Cook for 5 to 6 minutes a side, until cooked all the way through. Set the chicken breasts aside.
  4. Pour in the capers and orange juice, bring to a boil and scrap any browned bits with a wooden spoon. Cook for a minute or so, or until thick. Turn off the heat, and add the rest of the butter. Stir well.
  5. Plate the chicken and pour the sauce over the chicken.

Nutrition Facts

Calories326kcal
Protein29.75%
Fat66.85%
Carbs3.4%

Properties

Glycemic Index
51
Glycemic Load
0.91
Inflammation Score
-5
Nutrition Score
10.904782637306%

Flavonoids

Eriodictyol
0.03mg
Hesperetin
2.03mg
Naringenin
0.36mg
Kaempferol
5.25mg
Myricetin
0.01mg
Quercetin
6.94mg

Nutrients percent of daily need

Calories:326.17kcal
16.31%
Fat:24.1g
37.07%
Saturated Fat:10.37g
64.81%
Carbohydrates:2.76g
0.92%
Net Carbohydrates:2g
0.73%
Sugar:1.45g
1.61%
Cholesterol:102.42mg
34.14%
Sodium:1436.2mg
62.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.13g
48.26%
Vitamin B3:11.39mg
56.93%
Vitamin B6:0.61mg
30.7%
Selenium:18.97µg
27.09%
Phosphorus:210.57mg
21.06%
Vitamin C:8.99mg
10.89%
Vitamin A:485.2IU
9.7%
Vitamin B5:0.96mg
9.57%
Magnesium:37.53mg
9.38%
Potassium:313.21mg
8.95%
Vitamin B2:0.12mg
6.87%
Iron:1.23mg
6.82%
Vitamin E:1.02mg
6.81%
Vitamin B12:0.41µg
6.8%
Zinc:1mg
6.64%
Manganese:0.13mg
6.34%
Vitamin B1:0.09mg
6.27%
Copper:0.08mg
4.17%
Calcium:37.92mg
3.79%
Vitamin K:3.41µg
3.24%
Fiber:0.76g
3.04%
Vitamin D:0.45µg
3.01%
Folate:10.96µg
2.74%