Braised Fennel

Vegetarian
Gluten Free
Popular
Health score
4%
Braised Fennel
40 min.
4
173kcal

Suggestions


Discover the delightful flavors of Braised Fennel, a dish that beautifully showcases the unique taste of this often-overlooked vegetable. Perfect for vegetarians and gluten-free diets, this recipe is not only popular among food enthusiasts but also a fantastic side dish that can elevate any meal. With just 40 minutes of preparation, you can create a stunning dish that serves four, making it ideal for family gatherings or dinner parties.

Imagine the sweet, aromatic scent of fennel bulbs caramelizing in butter, enhanced by a splash of anise-flavored liqueur like ouzo or sambuca. The combination of salt and sugar creates a perfect balance, allowing the natural sweetness of the fennel to shine through. As the fennel simmers in a rich broth of vegetable or chicken stock, it becomes tender and infused with flavor, resulting in a dish that is both comforting and sophisticated.

Garnished with fresh fennel fronds and a hint of orange zest, this Braised Fennel not only pleases the palate but also adds a vibrant touch to your table. With a caloric breakdown that highlights its healthy fats and low carbohydrates, this dish is a guilt-free indulgence. Whether you’re looking to impress guests or simply enjoy a delicious meal at home, Braised Fennel is sure to become a favorite in your culinary repertoire.

Ingredients

  • large fennel bulbs rinsed
  • Tbsp butter 
  • teaspoon salt 
  • teaspoon sugar 
  • Tbsp ouzo 
  • 0.5 cup chicken stock see 
  • 0.5 cup water 
  • Tbsp fennel fronds chopped
  •  orange zest 
  • servings juice of lemon 

Equipment

  • frying pan

Directions

  1. Cut the tops off the fennel bulbs, chop 2 tablespoons of the fronds and set aside. Slice the fennel bulbs in half, lengthwise, through the core. Slice each half lengthwise into quarters (you should get eight pieces total out of each fennel bulb), leaving some of the core attached so the pieces don't fall apart as they cook.
  2. Brown the fennel quarters in butter on two sides: Melt the butter in a large sauté pan over medium-high heat and place the fennel pieces in the pan in a single layer. Reduce the heat to medium and cook the fennel pieces, without moving them, for at least 2 minutes.
  3. Sprinkle the salt and sugar over the fennel (the sugar will help with caramelization).
  4. Check for browning, and cook for another minute or two if they're not browned yet. Turn the fennel pieces over and brown the other side.
  5. Add ouzo, then stock and water: When both sides of the fennel are nicely browned, add the ouzo to the pan. Increase the heat to medium high. The ouzo should boil down quickly. When it is almost gone, add the stock and water.
  6. Cover and simmer: Bring the liquid to a boil, then reduce the heat down to low, cover the pan and simmer for 15 minutes.
  7. Remove the cover, increase the heat to high and let the stock cook down until it is a glaze.
  8. Add the fennel fronds and most of the orange zest and combine gently.
  9. Serve garnished with the rest of the zest and a few splashes of lemon juice.

Nutrition Facts

Calories173kcal
Protein6.71%
Fat61.74%
Carbs31.55%

Properties

Glycemic Index
53.77
Glycemic Load
3.11
Inflammation Score
-5
Nutrition Score
11.435217428467%

Flavonoids

Eriodictyol
2.08mg
Hesperetin
2.17mg
Naringenin
0.21mg
Quercetin
0.34mg

Nutrients percent of daily need

Calories:172.52kcal
8.63%
Fat:12.7g
19.54%
Saturated Fat:7.53g
47.08%
Carbohydrates:14.6g
4.87%
Net Carbohydrates:9.9g
3.6%
Sugar:6.75g
7.5%
Cholesterol:31.43mg
10.48%
Sodium:782.52mg
34.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.11g
6.21%
Vitamin K:79.17µg
75.4%
Vitamin C:25.58mg
31%
Fiber:4.71g
18.83%
Potassium:620.11mg
17.72%
Manganese:0.32mg
15.9%
Iron:2.25mg
12.52%
Vitamin A:546.36IU
10.93%
Folate:39.75µg
9.94%
Calcium:93.89mg
9.39%
Phosphorus:90.27mg
9.03%
Magnesium:30.2mg
7.55%
Vitamin E:1.09mg
7.27%
Vitamin B3:1.42mg
7.1%
Copper:0.14mg
6.96%
Vitamin B6:0.11mg
5.56%
Vitamin B2:0.09mg
5%
Vitamin B5:0.37mg
3.65%
Zinc:0.5mg
3.34%
Vitamin B1:0.04mg
2.82%
Selenium:1.89µg
2.7%