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Chicken, Fennel and Tomato Ragout

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)63.9126
Energy (kCal)809.1978
Carbohydrates (g)61.2087
Total fats (g)35.2695
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Trim the green tops off the fennel and reserve. Halve, then quarter the fennel, cut out the core, then cut lengthways into slices. | 2. Prepare the chicken for cooking by seasoning with salt, pepper, paprika and crushed fennel seed. | 3. Heat the oil in a large non-stick skillet, add the chicken, then fry quickly until lightly opaque and browned for about 2 minutes. (Note the chicken will not be cooked through.) Add the fennel, onions and garlic, then stir briefly until the fennel has a bit of color - as much from cooking as from taking on the spices from the chicken bites. | 4. Add in the potatoes, diced roasted tomatoes, broth and a tomato paste, and bring to the boil. Cover and simmer for 15 20 minutes until the potatoes are tender to the fork but not breaking apart. | 5. Stir in the roasted peppers and heat through. | 6. Roughly chop the reserved fennel fronds, about 1 tablespoon or so, then sprinkle over the ragout. Serve in shallow bowls or plates with high lips along with crusty bread for mopping up the juices. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    olive oil 2 teaspoons 79.56 0.0 0.0 9.0
    chicken breast 8 ounces boneless skinless cut 390.089 0.0 47.287 20.9786
    salt pepper - - - -
    fennel seed 1/4 teaspoon crushed 1.725 0.2614 0.079 0.0744
    paprika 1/2 teaspoon sweet 3.2430000000000003 0.6209 0.1626 0.1482
    fennel bulb 1 - - - -
    garlic clove 1 chopped - - - -
    yellow onion 1/4 cup chopped 28.71 1.7096 0.2066 2.349
    red potato 9 ounces cut 178.6018 40.5681 4.8222 0.3572
    tomato 1 can roasted diced 62.068999999999996 13.7631 3.2384 0.5397
    chicken broth 2/3 cup fat free 52.08 1.26 7.4256 1.7472
    tomato paste 1 tablespoon 13.12 3.0256 0.6912 0.0752
    red pepper 3 halves roasted cut - - - -

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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