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Roasted Chicken with Fennel and Tomatoes⏱ 75 min total
Recipes

Roasted Chicken with Fennel and Tomatoes

Per 1 serving · 375 g · 13 ingredients

Calories
485
24%
of a 2,000 cal day
  • Protein
    40g
    33% of calories
  • Carbs
    41g
    33% of calories
  • Fat
    19g
    34% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Roasted Chicken with Fennel and Tomatoes (375 g) has 485 calories, with 40 g of protein, 41 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (34% of calories). It is high in protein (81% DV), Vitamin C (39% DV) and Vitamin E (27% DV). Keep an eye on sodium and cholesterol, which provide 33% and 34% of the daily value.

Per 100 g
129cal
low energy density
Protein per 100 cal
8.3g
Net carbs
35g
carbs minus fiber
Fiber
5.4g
6.6 g sugar

High in

20%+ of the daily value

  • Protein81%
  • Vitamin C39%
  • Vitamin E27%
  • Vitamin K124%
  • Thiamine47%
  • Riboflavin (B2)40%

Good source of

10–19% of the daily value

  • Dietary fiber19%
  • Vitamin A17%
  • Vitamin B1213%
  • Calcium13%
  • Zinc18%

Watch

20%+ of the daily value

  • Sodium33%
  • Cholesterol34%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 30 minCook 45 min
  1. 1

    Preheat the oven to 450°F. On a large rimmed baking sheet, toss the fennel wedges and garlic with 1 tablespoon of olive oil. Season with salt and pepper, then roast for 10 minutes.

  2. 2

    In a bowl, mix the fennel seed, coriander, and lemon zest. Season with salt and pepper. Rub the chicken with 1 tablespoon of olive oil, then coat with the spice mixture.

  3. 3

    Lower the oven temperature to 425°F. Add the tomatoes and olives to the baking sheet, tossing to combine. Place the chicken on top of the vegetables and roast for 30 minutes.

  4. 4

    In a bowl, toss the bread with the remaining tablespoon of olive oil. Season with salt and pepper. Scatter around the chicken and continue roasting until the chicken is cooked through and croutons are golden brown, about 10 to 15 minutes.

  5. 5

    Transfer the chicken to a cutting board and let it rest for at least 5 minutes before carving. Add the spinach to the pan and toss until it begins to wilt. Add lemon juice and toss to combine. Serve the chicken with the roasted vegetables.

Vitamins & minerals

Amounts for 1 serving (375 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A154 μg
17%
Vitamin C35 mg
39%
Vitamin D0 μg
0%
Vitamin E4 mg
27%
Vitamin K149 μg
124%
Thiamine1 mg
47%
Riboflavin (B2)1 mg
40%
Niacin17 mg
107%
Vitamin B61 mg
107%
Folate (B9)153 μg
38%
Vitamin B120.3 μg
13%
Pantothenic acid3 mg
52%
Choline139 mg
25%

Minerals

NutrientAmount% Daily Value
Calcium126 mg
13%
Iron4 mg
56%
Potassium1,036 mg
22%
Magnesium102 mg
24%
Phosphorus423 mg
60%
Zinc2 mg
18%
Copper0.2 mg
25%
Manganese1 mg
36%
Selenium50 μg
91%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene29 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene1,715 μg—
Caffeine0 mg—
Cystine0.5 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid7 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene729 μg—
Lysine3 g—
Maltose2 g—
Methionine1 g—
Monounsaturated fats11 g—
Phenylalanine2 g—
Polyunsaturated fats3 g—
Proline2 g—
Retinol10 μg—
Serine2 g—
Starch25 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.5 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 485 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 92min
    Walking (3.5 mph)
  • 58min
    Cycling (moderate)
  • 40min
    Running (6 mph)
  • 68min
    Swimming laps

Common questions

How many calories are in Roasted Chicken with Fennel and Tomatoes?

One serving of Roasted Chicken with Fennel and Tomatoes (1 serving) has 485 calories, which works out to 129 calories per 100 g. That is about 24% of a 2,000-calorie day.

Are Roasted Chicken with Fennel and Tomatoes high in protein?

Yes. It has 40 g of protein per serving, and 33% of its calories come from protein (8.3 g of protein per 100 calories).

Are Roasted Chicken with Fennel and Tomatoes keto-friendly?

It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Roasted Chicken with Fennel and Tomatoes?

753 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Roasted Chicken with Fennel and Tomatoes?

6.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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