Make the most of fragrant fennel in this traditional French ragout. Frying succulent chicken thighs until golden, cooking slowly in a white wine and fennel broth and finishing off with soft cheese and dill, gives a hearty chicken stew that's packed with fresh spring flavour.
750g (1 1/2lb) new potatoes, larger ones halved
3 tbsp olive oil
1 tsp fennel seeds
1 lemon, zested and juiced
6 large skinless and boneless chicken thighs, fat trimmed
2 tbsp plain flour
2 large fennel bulbs, thickly sliced, fronds reserved
175ml (6fl oz) white wine
300ml chicken stock
75g light soft cheese
handful fresh dill, chopped
2. Dust the chicken using half the flour; season well. Heat 1 tbsp of oil in a cast-iron casserole dish or a large, lidded frying pan over a medium-high heat. Sear the chicken on both sides until golden, then transfer to a plate and set aside. Add the remaining oil to the pan, then fry the fennel for 5 minutes.
3. Scatter the remaining flour over the fennel and toss to coat. Stir in the wine and stock, scraping up any meaty bits from the bottom of the pan with a wooden spoon. Return the chicken and any juices to the pan and bring to the boil. Reduce the heat to low, then cover and simmer for 20 minutes.
4. Remove the lid and turn off the heat. Stir in the lemon juice and soft cheese with a little more seasoning. Scatter over the dill and leave to stand for 5 minutes.
5. Shred the chicken using two forks, then scatter over the fennel fronds. Serve with the roasted potatoes.
Serve up this pretty parcel of flaky cod, sweet fennel and fresh herbs. Whoever opens it is in for a delicious experience. Yum!
1 tbsp olive oil
2 echalion shallots, finely sliced
1 large fennel bulb, trimmed and finely sliced
1 garlic clove, finely chopped
125ml (4fl oz) white wine
4 x 125g (4oz) pieces cod loin, if you don't have cod, try using another white fish
1 lemon, half cut into 4 slices (keep the other half for squeezing over the peas)
4 stalks lemon thyme
350g (12oz) frozen peas
large handful fresh mint leaves, chopped
Optional - new potatoes, to serve
1. Preheat the oven to gas 6, 200ºC, fan 180ºC. Tear off 4 x 40cm (16in) long pieces of non-stick baking paper for your parcels.
2. Heat the oil in a large non-stick frying pan over a medium to high heat and cook the shallots, fennel and garlic for 10 minutes, or until softened and golden. Add the wine to the pan and bubble for a minute. Remove from the heat and divide the shallot mixture between the parcels, top each with a piece of fish, scatter over a little salt and pepper then top with a slice of lemon and a sprig of lemon thyme. Spoon over the wine sauce. Scrunch up the edges of the baking paper to seal into a parcel. Put the parcels on a baking sheet and bake in the oven for 15 minutes, until the fish is cooked through.
3. Meanwhile, bring a pan of water to the boil and add the frozen peas. Cook for a couple of minutes, then drain. Put in a bowl, add the mint and a squeeze of lemon, then crush lightly and season.
4. Place the parcels on 4 plates to be opened at the table, and serve with the minted peas.
Optional - may also be served with new potatoes.
From idea seen here
Many diabetics, and those who live the LCHF or Keto lifestyle, do not include potatoes in their menu plans and these recipe suggestions do include them. Always remember that recipes can be amended slightly to suit your needs and adjust the carbs or nutrition requirements accordingly. If you would like a lower carb alternative to potatoes you will find some suggestions here