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Friday Foodspiration: Orange and Fennel Chicken

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If you experience any digestive upset (or are recovering from a stomach bug), Fennel can be a great support to your system.  It helps stimulate digestive juices for proper absorption of nutrients, balance pH to reduce acid reflux, and has fiber to keep things moving through your system.  

With all these benefits, I wanted to add more Fennel to my family's diet, but it can be a tough flavor to pair.  I found it pairs best with the light flavors of chicken and white fish, as well as the bright clean flavors of citrus. . . . and that's how I came up with this baked Orange and Fennel Chicken one pan dish. 

Ingredients:

  • 4 tbs Olive Oil
  • 1/4 cup White Cooking Wine
  • 2 tbs Orange Juice
  • 2 tbs Lemon Juice
  • 2 tbs Whole Grain Mustard
  • 2 tsp Salt
  • 1 tsp Black Pepper
  • 4 Chicken Breasts, boneless and skinless
  • 1 Fennel Bulb, cut into wedges
  • 1 Orange, sliced
  • 1 tbs Thyme leaves, chopped
  • 1 tbs Fennel Seeds

Instructions:

  1. Whisk together the first 5 ingredients in a small bowl and set aside.  
  2. Place chicken in a 9x13 glass baking dish and top with salt and pepper.  Pour the sauce over the chicken.  Cover with plastic wrap and refrigerate for 2-4 hours. 
  3. Remove chicken from the refrigerator and preheat oven to 425 degrees.  
  4. Remove plastic wrap then add fennel bulb and orange slices to the baking dish. 
  5. Bake for 20-25 minutes or until chicken is cooked through.  
  6. Top with thyme leaves and fennel seeds before serving.