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Prep Time:25 minsAdditional Time:40 minsTotal Time:1 hr 5 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:25 minsAdditional Time:40 minsTotal Time:1 hr 5 minsServings:4Yield:4 servings
Prep Time:25 mins
Prep Time:
25 mins
Additional Time:40 mins
Additional Time:
40 mins
Total Time:1 hr 5 mins
Total Time:
1 hr 5 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients4teaspoonsfennel seeds4largebone-in, skinless chicken thighs (1 3/4-2 lbs. total), trimmed¼teaspoonsalt¼teaspoonground pepper1tablespoonolive oil1mediumonion, chopped (1 cup)4clovesgarlic, minced⅛teaspooncrushed red pepper2teaspoonsorange zest½cuporange juice1(15 ounce) canno-salt-added diced tomatoes1bay leaf2tablespoonscoarsely chopped pitted Kalamata olives
Cook Mode(Keep screen awake)
Ingredients
4teaspoonsfennel seeds
4largebone-in, skinless chicken thighs (1 3/4-2 lbs. total), trimmed
¼teaspoonsalt
¼teaspoonground pepper
1tablespoonolive oil
1mediumonion, chopped (1 cup)
4clovesgarlic, minced
⅛teaspooncrushed red pepper
2teaspoonsorange zest
½cuporange juice
1(15 ounce) canno-salt-added diced tomatoes
1bay leaf
2tablespoonscoarsely chopped pitted Kalamata olives
DirectionsPlace fennel seeds on a cutting board and crush with the bottom of a small saucepan. Set aside.Season chicken with salt and pepper. Heat oil in a large skillet over medium-high heat. Add the chicken and cook, turning as needed, until browned all over, 5 to 7 minutes total. Transfer to a plate.Add onion to the pan and cook, stirring often, until softened and starting to brown, 3 to 5 minutes. Add garlic, crushed red pepper, and the crushed fennel seeds; cook, stirring, until fragrant, 30 to 60 seconds. Add orange juice and bring to a simmer. Cook for 1 minute. Add tomatoes and bay leaf; return to a simmer. Cook for 1 minute, mashing the tomatoes with a potato masher.Return the chicken and any accumulated juices to the pan. Adjust heat to maintain a simmer. Partially cover the pan; cook until the chicken is tender and an instant-read thermometer inserted into the thickest part of the thigh without touching bone registers at least 175 degrees F, 40 to 45 minutes. Discard the bay leaf. Stir in olives and orange zest.TipsTo make ahead: Refrigerate for up to 2 days. Reheat on the stovetop or in the microwave.Originally appeared: Diabetic Living Magazine, Spring 2020
Directions
Place fennel seeds on a cutting board and crush with the bottom of a small saucepan. Set aside.Season chicken with salt and pepper. Heat oil in a large skillet over medium-high heat. Add the chicken and cook, turning as needed, until browned all over, 5 to 7 minutes total. Transfer to a plate.Add onion to the pan and cook, stirring often, until softened and starting to brown, 3 to 5 minutes. Add garlic, crushed red pepper, and the crushed fennel seeds; cook, stirring, until fragrant, 30 to 60 seconds. Add orange juice and bring to a simmer. Cook for 1 minute. Add tomatoes and bay leaf; return to a simmer. Cook for 1 minute, mashing the tomatoes with a potato masher.Return the chicken and any accumulated juices to the pan. Adjust heat to maintain a simmer. Partially cover the pan; cook until the chicken is tender and an instant-read thermometer inserted into the thickest part of the thigh without touching bone registers at least 175 degrees F, 40 to 45 minutes. Discard the bay leaf. Stir in olives and orange zest.TipsTo make ahead: Refrigerate for up to 2 days. Reheat on the stovetop or in the microwave.
Place fennel seeds on a cutting board and crush with the bottom of a small saucepan. Set aside.
Season chicken with salt and pepper. Heat oil in a large skillet over medium-high heat. Add the chicken and cook, turning as needed, until browned all over, 5 to 7 minutes total. Transfer to a plate.
Add onion to the pan and cook, stirring often, until softened and starting to brown, 3 to 5 minutes. Add garlic, crushed red pepper, and the crushed fennel seeds; cook, stirring, until fragrant, 30 to 60 seconds. Add orange juice and bring to a simmer. Cook for 1 minute. Add tomatoes and bay leaf; return to a simmer. Cook for 1 minute, mashing the tomatoes with a potato masher.
Return the chicken and any accumulated juices to the pan. Adjust heat to maintain a simmer. Partially cover the pan; cook until the chicken is tender and an instant-read thermometer inserted into the thickest part of the thigh without touching bone registers at least 175 degrees F, 40 to 45 minutes. Discard the bay leaf. Stir in olives and orange zest.
Tips
To make ahead: Refrigerate for up to 2 days. Reheat on the stovetop or in the microwave.
Originally appeared: Diabetic Living Magazine, Spring 2020
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Nutrition Facts(per serving)311Calories15gFat14gCarbs30gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
