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Recipe & Guide - Fennel
With a flavour much like anise, fennel “dresses up” salads and veggie plates. This crisp, sweetly aromatic vegetable has its culinary roots firmly planted in Italy, where it appears regularly from appetizer through dessert. Its Italian name, “finocchio” crops up in markets here-as does “anise”, which it most definitely is not. Anise, dill, cumin and fennel belong to the same family, but fennel is more subtle and delicate, particularly when cooked. Selection and Storage
Choose very hard, pearly-pale, squat bulbs with minimal stalks and no sign of splitting or browning.
Although fennel resembles celery, it does not store as well-only 3-4 days, wrapped in plastic, in the coldest part of the refrigerator. Look for fennel from early fall into the spring. Preparation and Eating Tips
Trim off stalks and tough layers; reserve these to flavour stocks or roasting poultry. Save feathery emerald leaves for a flavourful garnish. Pare out the core at base of bulb. For neat crudités, unwrap bulb layers and slice into strips-crisping briefly in ice water, if desired. For braising, halve or quarter trimmed bulbs. To sauté and stir-fry, slice thin dice, or cut matchsticks. Fennel Parmesan Bake – 45 min This dish is delectable as an accompaniment to broiled fish! 6 fennel bulbs, halved
1 cup chicken broth
¼ cup grated Parmesan cheese
1 tablespoon low fat butter 1. Preheat oven to 400° F. Butter a 9 X 12-inch baking dish.
2. Blanch fennel for approximately 15 minutes; drain. Arrange cut sides up in baking dish.
3. Pour chicken broth over fennel, sprinkle with cheese and dot with butter.
4. Bake at 400° F for 30 minutes, until top is golden. Yields 6 servings. Nutrient Analysis per serving: Calories-69.2
Protein-3.3g
Fat-2g
Carbohydrates-9.7g
Dietary Fibre-2.3g
Sodium-206.8mg |
Recipe & Guide - Fennel
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