Lemon Pepper Cured Chicken with Fennel Salad

Gluten Free
Health score
30%
Lemon Pepper Cured Chicken with Fennel Salad
215 min.
4
584kcal

Suggestions

Ingredients

  •  bundle arugula coarsely chopped
  • 0.5 cup celery leaves/tops 
  • tablespoons evoo 
  •  bulb fennel trimmed very thinly sliced plus a small handful of fronds
  • teaspoon fennel seeds 
  • tablespoons rosemary fresh chopped
  • tablespoons thyme leaves fresh chopped
  • teaspoon sea salt 
  • teaspoon granulated onion 
  • teaspoon honey 
  •  juice of lemon juiced
  • teaspoons kosher salt 
  • tablespoon lemon zest 
  • tablespoon brown sugar light
  • servings olive oil 
  • servings parmigiano-reggiano for shaving
  • 0.5 cup parsley leaves 
  • teaspoon coarse pepper black
  • servings salt and pepper 
  • 24 ounces chicken breast boneless skinless

Equipment

  • bowl
  • frying pan
  • whisk
  • grill
  • peeler

Directions

  1. Combine the rosemary, thyme, zest, sugar, salt, fennel seeds, garlic, onion and pepper. Then rub the mixture evenly into the chicken pieces, coating both sides.
  2. Place the chicken in a plastic food storage bag and chill several hours or overnight.
  3. To serve, heat a turn of the pan olive oil in a skillet, griddle pan or grill over medium-high heat. If using griddle or grill wipe with the oil then add the chicken. Cook the chicken 12 minutes, turning occasionally.
  4. Remove from the heat let rest a few minutes, then slice.
  5. For the salad: While chicken is cooking, whisk up the lemon juice and honey, season with salt and pepper, and whisk in the EVOO.
  6. Combine the parsley, celery, arugula, fennel and fronds. Dress the salad and toss to coat. Then, using a vegetable peeler, add lots of cheese curls to the salad.
  7. Serve the salad in shallow bowls and top with sliced chicken breast.
  8. Get Rachael's shopping list for this episode's recipes here.

Nutrition Facts

Calories584kcal
Protein33.18%
Fat57.03%
Carbs9.79%

Properties

Glycemic Index
75.57
Glycemic Load
2.57
Inflammation Score
-10
Nutrition Score
33.187826239544%

Flavonoids

Eriodictyol
1mg
Hesperetin
1.09mg
Naringenin
0.35mg
Apigenin
17.12mg
Luteolin
2.03mg
Isorhamnetin
0.02mg
Kaempferol
0.35mg
Myricetin
1.11mg
Quercetin
0.34mg

Nutrients percent of daily need

Calories:584.28kcal
29.21%
Fat:37.13g
57.12%
Saturated Fat:9.4g
58.78%
Carbohydrates:14.34g
4.78%
Net Carbohydrates:10.51g
3.82%
Sugar:7.66g
8.51%
Cholesterol:129.26mg
43.09%
Sodium:2096.35mg
91.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:48.59g
97.19%
Vitamin K:185.39µg
176.56%
Vitamin B3:18.53mg
92.63%
Selenium:62.06µg
88.66%
Vitamin B6:1.4mg
70.04%
Phosphorus:619.64mg
61.96%
Calcium:449.54mg
44.95%
Vitamin C:30.93mg
37.49%
Potassium:1091.97mg
31.2%
Vitamin E:4.42mg
29.48%
Vitamin B5:2.86mg
28.59%
Vitamin A:1340.3IU
26.81%
Magnesium:86.06mg
21.51%
Vitamin B2:0.34mg
19.89%
Manganese:0.38mg
18.75%
Iron:2.91mg
16.16%
Fiber:3.83g
15.31%
Zinc:2.21mg
14.7%
Folate:52.41µg
13.1%
Vitamin B12:0.7µg
11.67%
Vitamin B1:0.15mg
10.14%
Copper:0.16mg
8.15%
Vitamin D:0.32µg
2.13%