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recipe: Ragout of Chicken Fennel and Tomato

Fry light
3/4 boneless chicken breasts, cut into chunks
1 onion, peeled and chopped
3 garlic cloves, crushed
1 tbsp coriander seeds, toasted and crushed
400g can chopped tomatoes
1 tbsp tomato puree (1/2 syn)
Tsp caster sugar (1 syn)
1 tbsp freshly chopped parsley
Sprig fresh thyme
2 heads fennel, washed, trimmed and quartered (or smaller if you prefer)

Heat a large pan and brown the chicken pieces using fry light, transfer to a plate.
Add the onion to the panfry until almost tender, add the garlic and coriander seeds fry for a further minute (be careful not to let the garlic & seeds burn) then add 150ml/ ¼ pt water or stock, the tomatoes, puree, sugar (to taste) & parsley.
Bring to the boil, return the chicken to the pan with the fennel, cover and simmer for 25minutes or until everything is cooked and the sauce has thickened. Season to taste.
Serve with rice, mashed potatoes or pasta and seasonal vegetables.

Serves 4. Total syns on extra easy and red = 1.5 so under 1/2 a syn per portion.
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I got this recipe from a mailing list I'm on, it's very SW friendly. easy to do and tasty. Hope you all like it, I've got another (adapted) recipe to post later when I get chance to type it up.

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