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Scalloped Potatoes and Chicken with Fennel

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Scalloped Potatoes and Chicken with Fennel
En Español

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  • Makes: 4 Servings
  • Prep Time: 20 minutes
  • Cook Time: 40 minutes

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.

Ingredients

  • 4 medium red potatoes (about 1.5 to 2 pounds)
  • 1 fennel bulb with fronds
  • 2 garlic cloves (minced)
  • 2 large chicken breasts
  • cooking spray
  • 1 1/2 tablespoon margarine or butter (melted)
  • 2 tablespoon flour
  • 1 1/2 cup fat-free (skim) milk (divided)
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/2 cup reduced-fat sour cream
  • 2 tablespoon Parmesan cheese

Directions

1. Place rack in center of oven and preheat to 350ºF.

2. Leaving skin on, thinly slice potatoes.

3. Cut stalks and fronds from fennel bulb. Discard stalk. Thinly slice fennel bulb. Chop fennel fronts and set aside.

4. 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.

5. Wipe baking dish dry and spray with cooking spray. Add vegetables back to dish and sprinkle with minced garlic.

6. Cut chicken breasts in half (total of four pieces). Place atop the potato-fennel mix.

7. In a bowl, mix melted margarine and flour into a smooth paste. Add 1.25 cups skim milk, salt and pepper, stir until smooth. Pour over chicken, potatoes and fennel. Cover baking dish and place in oven. Bake about 30 minutes.

8. Mix remaining milk with sour cream. Increases oven temperature to 425ºF. 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. Internal temperature of chicken should be 165ºF.

 

Notes

Serving Suggestions: Serving with 8 oz glass of sparkling water and 1/2 orange, sliced.

Source: Produce For Better Health Foundation

Nutrition Information

Nutrients Amount
Calories 440
Total Fat 13 g
Saturated Fat 5 g
Cholesterol 80 mg
Sodium 410 mg
Total Carbohydrate 48 g
Dietary Fiber 6 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 34 g
Vitamin D 1 mcg
Calcium 253 mg
Iron 3 mg
Potassium 1395 mg
N/A - data is not available
Nutrients Amount
Calories 440
Total Fat 13 g
Saturated Fat 5 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
a-Linolenic Acid 0 g
Omega 3 - EPA 8 mg
Omega 3 - DHA 17 mg
Cholesterol 80 mg
Total Carbohydrate 48 g
Dietary Fiber 6 g
Total Sugars 8 g
Added Sugars 0 g
Protein 34 g
Minerals
Calcium 253 mg
Potassium 1395 mg
Sodium 410 mg
Copper 296 mcg
Iron 3 mg
Magnesium 91 mg
Phosphorus 458 mg
Selenium 30 mcg
Zinc 2 mg
Vitamins
Vitamin A 158 mcg RAE
Vitamin B6 1 mg
Vitamin B12 1 mcg
Vitamin C 27 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 27 mcg
Folate 75 mcg DFE
Thiamin 0 mg
Riboflavin 1 mg
Niacin 14 mg
Choline 119 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
2 cups
Protein Foods
2 1/2 ounces
Dairy
1/2 cups