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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.

None

Find more Clean Eating recipes for chicken here! 

Servings
4
Prep Time
30 min
Cook Time
20 min
Duration
50 min

Ingredients

  • 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

Preparation

  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