These baked chicken thighs are prepared with fennel and tomatoes. Fennel bulbs have a licorice undertone that balance beautifully with the acidity of the tomatoes.
In this baked chicken thighs recipe we will brown the fennel, enhancing its natural flavors, and will then bake it with the chicken and tomatoes. I am using home made low sodium chicken stock for this but you don’t have to. Go ahead and use any stock you want. Just make sure not to make your meal too salty.
I also use skinless chicken thighs for this recipe. This keeps the calories low and the meal is not swimming in rendered fat.
This is a very easy meal to make and is elegant enough to serve your guests.
Here is what you are going to need to make this baked chicken thigh recipe:
8 skinless chicken thighs
2 tsp. dried thyme
2 large tomatoes, chopped
1 fennel bulb – cut into wedges
8 garlic cloves – peeled and smashed
1 tablespoon tomato paste
1 cup low sodium chicken stock
2 TBS Olive oil
1 tsp. salt
1 tsp. black pepper
Heat your oven to 350 degrees F (175 C).
Rinse and pat dry the chicken. Sprinkle salt, pepper and about 1 teaspoon of thyme on both sides and allow it to sit at room temperature for a few minutes.
Heat a large skillet with 4 tablespoons olive oil. Add the smashed garlic and cook, stirring, until browned – about 5 minutes. Be careful not to burn it. Remove garlic from olive oil and set aside.
Add the fennel to the skillet and cook until evenly browned on all sides – about 7 minutes. Remove from the skillet and set aside.
Add the chicken to the skillet and brown on all sides. Remove from pan and discard all rendered fat.
Add the chicken stock and the tomato paste to the pan. Mix well to dissolve the tomato paste. Add the tomatoes and cook for 2 to 3 minutes.
Place the chicken in an oven dish. Arrange the garlic and fennel around the chicken. Add the stewed tomatoes and all the liquid. Place the pan in the oven and bake for about 30 minutes until the chicken is cooked through.
Serve and enjoy!
CALORIES 279.59; FAT 12.68 grs (sat 2.48; mono 6.6; poly 2.1); PROTEIN 30.34 grs ; FIBER 3.66 grs; CARBS 11.41 grs; CHOLESTEROL 115.78 mg; IRON 2.54 mg; SODIUM 804.88 mg; CALCIUM 64.42 mg