Sauteed Fennel Capers And Arugula Recipes
LEMON CHICKEN WITH ARTICHOKES, CAPERS AND ARUGULA
If there were an award for "most elegant, tastiest skillet meal made in less than 30 minutes" (and I think there should be), this dish would be the clear winner. With tender chicken breast in a lemony caper and white wine sauce that's studded with artichokes served atop a mound of fresh arugula, it is beautiful on the plate, packed with flavor, and requires almost no chopping. The chicken is coated lightly in flour, which allows it to brown nicely and serves to thicken the pan sauce. (You can substitute a cup-for-cup gluten-free flour.) A tablespoon of butter takes the tangy sauce to the next level into luxuriously velvety territory. It's just the recipe to hit refresh on your busy weeknight dinner routine and definitely good enough for company. I like to serve it with some crusty whole-grain Italian bread.
Provided by Ellie Krieger
Categories main-dish
Time 30m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Place the flour on a plate and toss it with the salt and pepper. Dredge the chicken in the flour mixture so it is lightly coated, shaking off the excess. Heat 1 1/2 tablespoons of the oil in a large skillet over medium-high heat. Place two pieces of chicken in the pan and cook until they are browned, about 2 minutes per side, then transfer them to a plate. Repeat with another 1 1/2 tablespoons of oil and the remaining chicken, transferring it to the plate.
- Add the remaining tablespoon of oil to the skillet, lower the heat to medium, then add the garlic and artichoke hearts and cook until the garlic has softened a bit, 1 minute. Add the wine, increase the heat to high, and reduce by about half, about 3 minutes. Add the chicken broth, lemon juice, and capers to the skillet, bring to a boil, then cook until the sauce has thickened somewhat, 2 to 3 minutes. Stir in the butter until it is melted.
- Return the chicken, with any accumulated juices, to the pan, nestling it into the sauce. Lower the heat to medium-low and simmer until the chicken is cooked through, about 3 minutes.
- To serve, place a cup of the arugula on each of four serving plates. Top each with a chicken breast and spoon the sauce and artichokes on top. Season with salt and pepper to taste.
Nutrition Facts : Calories 450, Fat 21 grams, SaturatedFat 4.5 grams, Cholesterol 130 milligrams, Sodium 300 milligrams, Carbohydrate 10 grams, Fiber 4 grams, Protein 41 grams, Sugar 2 grams
MINUTE STEAK WITH ROASTED FENNEL AND ARUGULA AND CAPER DRESSING
A lot of people assume that being healthy means that red meat is off the menu. But I'm delighted to say that it's very much on mine. That said, I am a stickler for ensuring that the meat we eat is of the highest quality and that it is always paired with an abundance of vegetables. Plants are always my main focus, but a little bit of good-quality meat here and there has worked best for me. I have tried being vegan and vegetarian but my health suffered during those phases. We are, after all, omnivores and so, unless you have a specific dislike of, issue with or reaction to meat, I think it's a food group that has an important role in our diet. If you like carpaccio, this recipe also works incredibly well with the beef served raw and very finely sliced.
Provided by Amelia Freer
Yield 4 servings
Number Of Ingredients 16
Steps:
- Preheat the oven to 350°F. Cut the fennel into thin wedges and place on a baking sheet. Drizzle with olive oil, season, and squeeze the lemon juice over it. Roast in the oven for 15 to 20 minutes, until softened and lightly charred, turning once during cooking.
- Meanwhile, make the dressing by putting all the ingredients (except the olive oil) into a blender and pulsing them a few times. Slowly add the olive oil while you are pulsing, but don't overdo it, as you want to keep some texture. Taste and adjust the seasoning as necessary.
- For the beef, heat 1 tablespoon of olive oil in a non-stick frying pan until almost smoking. Season the fillet with salt and pepper until almost smoking. Season with fillet with salt and pepper and carefully add to the hot pan. Cook for 2 minutes on each side for rare; 3-4 medium; 4-5 for well done, then transfer to a plate or board, loosely cover with foil and allow to rest for a few minutes.
- Arrange the fennel wedges on a serving platter. Slice the beef thinly and place in and around the fennel. Drizzle the arugula dressing over the top.
SAUTEED FENNEL, CAPERS AND ARUGULA
Categories Olive Onion Side Sauté Quick & Easy Wheat/Gluten-Free Fennel Leek Arugula Bell Pepper Spring Capers Bon Appétit Sugar Conscious Vegan Vegetarian Pescatarian Paleo Dairy Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher
Yield Makes 6 servings
Number Of Ingredients 7
Steps:
- Heat oil in large nonstick skillet over medium-high heat. Add fennel, leek, bell pepper, capers and olives. Sauté until fennel is crisp-tender, about 3 minutes. Add arugula and sauté 1 minute. Season to taste with salt and pepper and serve.
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