Slice fennel finely
Thin strips cook faster than thick wedges. Remove tough stalks before weighing.
European Recipe
Chicken and fennel whole-wheat pasta
Fennel softens in a little water. Browned chicken returns to finish cooking fully while pasta cooks separately.
Total time
45 min
Calories
628 kcal
Servings
2 servings
Difficulty
Easy
Why this recipe works
Fennel pasta without cream
Fine fennel strips cook gently and combine with chicken and whole-wheat penne. Lemon goes in at the end. The recipe makes two main meals without an extra sauce or side.
Dinner
Meat
Autumn Recipes
Pasta
Recipe
Chicken and fennel whole-wheat pasta
Whole-wheat penne with tender fennel, cooked chicken cubes, lemon and parsley.
Ingredients
2 servings
Method
-
1
Cook the pasta
Boil 1500 ml water with 1 g salt. Cook penne al dente for about 10 minutes following the packet, then drain. Time the pasta to match the pan so it does not stand for long.
-
2
Brown the meat
Wash fennel, remove tough stalks and finely slice the bulb. Chop onion and garlic. Cut meat into pieces about 2 cm across with a separate board and knife. Heat oil in a wide pan and fry chicken, turning, for about 5 minutes. Put on a clean plate; it is not fully cooked yet.
-
3
Soften the fennel
Soften onion in the same pan for about 2 minutes, briefly add garlic. Add fennel, remaining 100 ml water, remaining 2 g salt and pepper. Cover and gently cook for about 8 to 10 minutes until fennel is tender. Add water and cook longer if needed.
-
4
Combine
Return meat with its juices and heat fully for about 5 to 8 minutes. Reach at least 70 °C for 2 minutes at the centre of the thickest pieces; check with a thermometer and extend if needed. Add pasta and heat fully. Remove from the heat and stir in lemon juice and chopped parsley. Divide between two plates.
Kitchen know-how
Tips for Chicken and fennel whole-wheat pasta
Time the pasta
Follow its packet cooking time and start the pot so pasta finishes at about the same time as the cooked meat.
Variations
How to adapt this recipe
Replace chicken with the same edible raw weight of turkey breast. Still cook fully and check core temperature; nutrition changes.
Replace whole-wheat penne with the same dry weight of white egg-free penne. Adjust packet cooking time; nutrition changes.
Nutrition per serving
628kcal
64.5 gCarbohydrates
52.8 gProtein
13.5 gFat
Values are estimates per serving and may vary depending on the ingredients, brands, portion size and preparation method used.
Frequently asked questions
FAQ about Chicken and fennel whole-wheat pasta
No. Oil, a little vegetable cooking water and lemon juice bring the ingredients together. No cream or cheese is included.
No. The finely sliced bulb cooks covered until tender before the meat returns.
No. It finishes cooking fully after the fennel stage. Check core temperature in the thickest pieces.
Yes. All the dry whole-wheat pasta and every other ingredient are included for the two main meals. No extra sides are counted.
Keep cooking