Cookbook Profile
 

Fennel

 

Preparing Fennel Bulbs, Step-By-Step

1. Using a sharp knife, carefully cut about 1 inch above fennel bulb to remove stalks. Discard stalks, saving a few wispy fronds for a garnish if desired.

2. Cut a thin slice off root end of each bulb.

3. Cut bulbs in half lengthwise from stalk end to root end. Cut halves in half again to make quarters. Cut away and discard tough core portion from each quarter.

Preparing Fennel Bulbs

 

Roasted Fennel and Onions

1. Preheat oven to 400 degrees F. Cut off and discard fennel stalks (see photo 1 above). Remove any wilted outer layers; cut a thin slice from base of each bulb (see photo 2). Cut bulbs in quarters lengthwise (see photo 3). Cut core out of each quarter. Cut quarters lengthwise into 1-inch wedges. Place fennel and onion in a shallow roasting pan. Drizzle with olive oil; sprinkle with fennel seeds, salt, and pepper. Stir to coat.

2. Roast, uncovered, for 35 to 40 minutes or until light brown and tender, stirring twice.

Per 1/2 cup: 56 cal., 2 g total fat (0 g sat. fat, 0 g trans fat) 0 mg chol., 139 mg sodium, 8 g carbo., 3 g fiber, 1 g pro. Exchanges: 1-1/2 Vegetable, 1/2 Fat

 

Braised Fennel with Dill

1. Cut off and discard fennel stalks (see photo 1). Remove any wilted outer layers; cut a slice from base of each bulb (see photo 2). Cut bulbs in quarters lengthwise (see photo 3). Cut core out of each quarter. Cut quarters lengthwise into 1-inch wedges.

2. In a large skillet melt butter over medium heat. Add fennel, broth, wine, 1/4 teaspoon salt, and black pepper to taste. Cook, covered, about 20 minutes or just until tender, stirring occasionally. Cook, uncovered, 10 minutes more or until liquid evaporates. Stir in dill.

Per 3/4 cup: 80 cal., 4 g total fat (2 9 sat. fat. 0 g trans fat) 10 mg chol., 266 mg sodium, 9 g carbo., 4 g fiber, 2 g pro. Exchanges: 1-1/2 Vegetable, 1 Fat

 

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This page created October 2010