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Mango Chicken and Roasted Fennel Bake – A Caramelized Delicious Weight Loss Recipe

Last Updated on January 1, 2025 by Arif Chowdhury

When the weather turns chilly or you’re simply in the mood for some comfort food, nothing beats a warm, hearty bake.

Enter the Mango Chicken and Roasted Fennel Bake! This delightful dish combines succulent chicken, sweet mango, and aromatic roasted fennel to create a meal that is not only satisfying but also a fantastic option for those watching their weight.

If you’re looking for a delicious way to fill your home with enticing aromas while nourishing your body, this recipe is just the ticket.

Why Choose Mango Chicken and Roasted Fennel Bake?

Not only is this dish bursting with flavor, but it also offers a range of health benefits. Fennel, for example, is low in calories and high in antioxidants, making it a perfect companion to chicken, which is a lean source of protein.

According to recent studies, incorporating fennel into your diet can aid digestion and reduce inflammation. Plus, mangoes are rich in vitamin C and fiber, contributing to overall wellness.

A Tasty Weight Loss Recipe

Did you know that a balanced diet rich in fruits and vegetables can support weight loss? The USDA recommends that half of your plate be filled with these food groups.

This bake packs in the nutrients while keeping calories in check. With the combination of lean protein and fiber-rich ingredients, you’ll feel full and satisfied without the guilt.

Ingredients You’ll Need

Before we dive into the cooking, let’s gather our ingredients. Here’s what you’ll need for this delightful bake:

For the Bake:

  • 4 boneless, skinless chicken breasts (about 1.5 pounds)
  • 2 large fennel bulbs, sliced
  • 2 ripe mangoes, diced
  • 1 large onion, sliced
  • 3 cloves of garlic, minced
  • 2 tablespoons olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Fresh cilantro or parsley for garnish (optional)

For the Marinade:

  • 1/4 cup fresh lime juice
  • 2 tablespoons honey or agave syrup
  • 1 teaspoon grated ginger

Cooking Time

  • Preparation Time: 15 minutes
  • Marinating Time: 30 minutes (can be done in advance)
  • Cooking Time: 40 minutes
  • Total Time: 1 hour 25 minutes

Step-by-Step Instructions

Step 1: Marinating the Chicken (15 minutes)

  • Prepare the Marinade: In a bowl, mix together the lime juice, honey, and grated ginger. This combination not only tenderizes the chicken but also infuses it with a zesty flavor.
  • Marinate the Chicken: Place the chicken breasts in a ziplock bag or a shallow dish, and pour the marinade over them. Seal the bag or cover the dish and refrigerate for at least 30 minutes. If you can, let it marinate longer (up to 2 hours) for deeper flavor.

Step 2: Prepping the Vegetables (15 minutes)

  • Slice the Fennel and Onion: While the chicken marinates, slice the fennel bulbs and onion thinly. The fennel will caramelize beautifully, adding a sweet and savory flavor to the dish.
  • Dice the Mango: Peel and dice the mango into bite-sized pieces. The sweetness of the mango will complement the savory elements of the bake perfectly.

Step 3: Pre-Baking Preparation (10 minutes)

  • Preheat the Oven: Set your oven to 400°F (200°C). A hot oven will help caramelize the veggies and cook the chicken evenly.
  • Sauté the Fennel and Onion: In a large oven-safe skillet, heat the olive oil over medium heat. Add the sliced fennel and onion, season with salt and pepper, and sauté for about 5 minutes until they start to soften.
  • Add Minced Garlic: Stir in the minced garlic and cook for another 2 minutes. This will enhance the overall flavor of the dish.

Step 4: Combine Ingredients (10 minutes)

  • Add Chicken to the Skillet: Remove the chicken from the marinade (discard the marinade) and nestle the chicken breasts among the fennel and onion in the skillet.
  • Season the Chicken: Sprinkle the cumin and paprika over the chicken, and season with additional salt and pepper to taste.
  • Add Mango: Scatter the diced mango over the top of the chicken and vegetables, allowing the sweetness to blend with the savory notes.

Step 5: Bake (40 minutes)

  • Bake in the Oven: Transfer the skillet to the preheated oven and bake for 30-40 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C). The fennel should be tender and caramelized, and the mango should be soft and fragrant.
  • Baste Occasionally: If you’d like, you can baste the chicken with the juices halfway through cooking to keep it moist and flavorful.

Step 6: Serve and Enjoy!

  • Garnish: Once out of the oven, let the bake rest for about 5 minutes. Garnish with chopped cilantro or parsley for a fresh touch.
  • Plate Up: Serve the Mango Chicken and Roasted Fennel Bake warm, either on its own or with a side of quinoa or brown rice for a wholesome meal.

Nutritional Benefits of the Ingredients

Chicken

Chicken is a lean protein source that is low in calories but high in essential nutrients. One serving of skinless chicken breast contains about 165 calories and 31 grams of protein, making it an excellent choice for muscle maintenance and overall health.

Fennel

Fennel is a unique vegetable with a slightly sweet flavor. It’s not only low in calories (about 27 calories per cup) but also rich in dietary fiber, which supports digestive health.

Furthermore, fennel is packed with antioxidants, which can help combat oxidative stress in the body.

Mango

Mangoes are not just delicious; they are also packed with vitamins. Just one cup of mango provides about 100% of your daily vitamin C needs. They also contain a range of antioxidants, including beta-carotene, which is beneficial for eye health.

Health Statistics

According to the CDC, incorporating more fruits and vegetables into your meals can decrease the risk of chronic diseases.

In fact, studies show that consuming a diet rich in these food groups can reduce the risk of heart disease by 30-50%.

A Dish Worth Repeating

With its vibrant flavors and health benefits, the Mango Chicken and Roasted Fennel Bake is not just a meal; it’s an experience.

The combination of juicy chicken, sweet mango, and caramelized fennel creates a symphony of tastes that will warm your heart and home. Perfect for a family dinner or meal prep for the week, this dish is sure to become a staple in your kitchen.

So, why not give it a try? Your taste buds and your body will thank you!