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Braised Fennel Recipe
|Fennel bulb||1 Large|
|Water/Chicken broth||2 Cup (32 tbs) (Canned / Homemade)|
|Olive oil||1 Teaspoon (Optional)|
|Grated parmesan cheese/Gruyere / monterey jack / cheddar cheese||1 Tablespoon (for garnish) (Optional)|
Serving size: Complete recipe
Calories 181 Calories from Fat 86
% Daily Value*
Total Fat 10 g15%
Saturated Fat 3.3 g16.4%
Trans Fat 0 g
Cholesterol 13.2 mg
Sodium 351.2 mg14.6%
Total Carbohydrates 18 g5.9%
Dietary Fiber 7.3 g29%
Sugars 0.1 g
Protein 9 g17.3%
Vitamin A 7.6% Vitamin C 46.8%
Calcium 28.1% Iron 10.4%
*Based on a 2000 Calorie diet
Trim stalks above fennel bulb.
Trim base of stalk to remove any discolored areas.
If outer layer is excessively thick, tough, or bruised, remove or shave with swivel peeler.
Cut bulbs in half lengthwise through the bottom.
Cut each half into quarters and with paring knife remove hard core.
Place fennel pieces, flat sides down, in a skillet.
Add enough water or chicken broth to come 1/4 of the way up the bulb.
Replenish during cooking if necessary.
Bring to a boil, cover, and simmer until tender, 10 to 20 minutes depending on thickness.
Turn pieces over once.
Fennel should be crisp-tender, not mushy.
Drain and serve, or brush with olive oil and broil briefly to crisp ends.