Easy Recipe Today

Sweet Fennel & Chicken Stew

404calories
26 gprotein
29 gnet carbs
215 mgsodium
45 mintotal

≈ £1.97 per servingestimated from UK store prices

Chicken thighs and sweet fennel simmered soft with smoked paprika, potatoes and tomato. A one-pot stew that tastes like it took all day.

One pot

It all cooks in one pot, so there is very little to wash.

Numbers you can cook to

26 g of protein and 215 mg of sodium per serving — the figures printed in the book.

15 minutes of prep

Then 30 minutes of cooking, 45 minutes in all.

The recipe

Sweet Fennel & Chicken Stew

Prep 15 minCook 30 minTotal 45 minServes 4
Servingsmakes 4
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Ingredients

Tap an ingredient to tick it off. Doubling changes the amounts, not the nutrition panel — that stays per serving.

Method

  1. Brown the chicken in the oil over medium-high heat, 3 minutes a side, and set it aside. Soften the sliced fennel in the same pot 10 minutes, then add the garlic and paprika.
  2. Return the chicken with the diced potatoes, the passata and the boiling broth and simmer 25 minutes, until the potatoes crush against the pot and the chicken reads 74°C (165°F).
  3. Take the pot off the heat and stir in the lemon juice and parsley.
Chef’s tipBrown the thighs first and leave them alone for three minutes a side. The dark base of the pot is the stew; a pale pot gives you soup with chicken in it.
KeepKeeps 4 days chilled. Freezes 3 months in single portions. Reheat gently on the hob with a splash of water. Keep the herbs on top and fold them in at the last moment.
SwapNo fennel? Two sticks of celery and half a teaspoon of toasted fennel seeds.
Pack itReheats cleanly in a microwave. Pack the parsley separately if you can.

Nutrition per serving

The figures printed in the book, worked out from the ingredient list. How we count.

404Calories
26 gProtein
37 gCarbs
29 gNet carbs
8 gFibre
18 gFat
3.3 gSaturated fat
12 gSugars
215 mgSodium
1700 mgPotassium

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High-Protein DASH Meal Prep
This recipe is from the cookbook

High-Protein DASH Meal Prep

112 lower-sodium recipes that still taste of something, each with its numbers printed on the page, plus a 30-day plan.

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