Scalloped Potatoes and Chicken with Fennel Recipe
Make Half Your Plate Fruits & Veggies
|We’ve turned scalloped potatoes into a one-dish meal with the addition of chicken and fennel that’s big in flavor but low in fat. The potatoes are first par-boiled in the microwave to reduce baking time.|
|Recipe Cost for 4 People: $10.83 ($2.71/serving)*|
|Preparation Time: 20 minutes prep, 40 minutes bake time|
|Place rack in center of oven and preheat to 350°F. Leaving skin on, thinly slice potatoes. Cut stalks and fronds from fennel bulb. Discard stalk. Thinly slice fennel bulb. Chop fennel fronds and set aside. Place potato and fennel slices in 2-quart covered baking dish, and add water to cover vegetables. Cover with lid and microwave on high for about 5 minutes. Let cool slightly and drain vegetables into a colander. Wipe baking dish dry and spray with cooking spray. Add vegetables back to dish and sprinkle with minced garlic. Cut chicken breasts in half (total of four pieces). Place atop the potato-fennel mix. In a bowl, mix melted margarine and flour into a smooth paste. Add 1¼ cups non-fat milk, salt and pepper, stir until smooth. Pour over chicken, potatoes, and fennel. Cover baking dish and place in oven. Bake about 30 minutes. Mix remaining milk with sour cream. Increase oven temperature to 425°F. Remove dish from oven. Spread with sour cream mixture and sprinkle with Parmesan cheese and fennel fronds. Return to oven uncovered and bake an additional 10 minutes until top is golden and bubbling.
Complete this Healthy Plate: Serve with 8 oz glass of sparkling water and ½ orange, sliced.
|Fruits & Veggies per Serving
Total Fat: 13g
Saturated Fat: 5g
% of Calories from Fat: 27%
% Calories from Sat Fat: 10%
Dietary Fiber: 6g
|Each serving provides: An excellent source of protein, fiber, vitamin C, thiamin, riboflavin, niacin, vitamin B6, potassium, calcium, phosphorus, and magnesium, and a good source of vitamin D, folate, vitamin B12, pantothenic acid, iron, zinc, iodine, and copper.|
*Retail prices, Boulder, Colorado, and online, September 2012-September 2013.
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