Buckwheat Risotto with Sauteed Chicken & Fennel

Risotto, which is made by slowly adding broth to medium-grain rice, gets a makeover for tonight’s no-fuss Clean Eating recipe. We’ve jazzed it up by swapping traditional Arborio rice with raw buckwheat, which adds a mild, nutty flavor that pairs perfectly with sautéed fennel and our crisp apple topping.
Buckwheat Risotto with Sauteed Chicken & Fennel image

Find more Clean Eating recipes for chicken here! 

  • Duration
  • Cook Time
  • Prep Time
  • 4Servings


  • 1 fennel bulb
  • 3 tsp extra-virgin olive oil, divided
  • 4 stalks celery, minced
  • 1 cup raw buckwheat
  • 1 cup low-sodium chicken broth, divided
  • 1 tsp mustard powder
  • 1/2 tsp sea salt
  • 3/4 lb boneless, skinless chicken breast,
cut into medallions (½-inch thick x 3 to
4 inches long)
  • 1 large red apple (such as Braeburn or Gala), chopped


  1. Remove stalks and fronds from fennel, discarding stalks and reserving fronds for garnish. Remove and discard outer layer and bottom ½ inch from fennel bulb. Working lengthwise from top of bulb to base, cut remaining bulb into thin rounds. Remove and discard hard core from center slices.
  2. In a large stockpot, heat 2 tsp oil on medium. Add celery and buckwheat and cook, stirring occasionally, for 5 minutes. Stir in 1/2 cup broth, mustard and salt. Cover, reduce heat to medium-low and cook for 5 minutes. Add remaining ½ cup broth, cover and cook for 5 minutes. Stir in 1/2 cup water, cover and cook for 5 minutes. Uncover, increase heat to high and stir in additional ½ cup water. Cook for 5 more minutes or until liquid is absorbed. Remove from heat and set aside.
  3. In a large nonstick skillet, heat remaining 1 tsp oil on medium-low. Add fennel slices and cook for 8 minutes, stirring occasionally, until browned. Shift fennel to sides of skillet; add chicken and cook for 6 minutes, turning once, until opaque throughout.
  4. Divide chicken-fennel mixture among serving plates. Serve with risotto, dividing evenly. Garnish each with apple and fennel fronds.

Nutrition Information

  • Serving Size: 4 oz chicken fennel mixture
  • Calories: 338
  • Carbohydrate Content: 44 g
  • Cholesterol Content: 49 mg
  • Fat Content: 7 g
  • Fiber Content: 8 g
  • Protein Content: 28 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 377 mg
  • Sugar Content: 7 g
  • Monounsaturated Fat Content: 4 g
  • Polyunsaturated Fat Content: 1 g