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Diabetes Forecast

The Healthy Living Magazine

Braised Fennel Antipasti

Per Serving

Braised Fennel Antipasti

Makes: 4
Serving Size: 4 fennel pieces, 2 olives
Calories 140
Fat 9 g
Saturated Fat 1.1 g
Carbohydrate 13 g
Fiber 5 g
Sugars 4 g
Cholesterol 0 mg
Sodium 370 mg
Potassium 680 mg
Protein 2 g
Phosphorus 90 mg
Choices: Vegetable 2, Fat 2
  • Makes: 4
  • Serving Size: 4 fennel pieces, 2 olives
  • Preparation Time: 15 minutes
  • Cooking Time: 25 minutes

Ingredients

4 med. fennel bulbs
1/2 cup low-sodium vegetable broth
1/2 cup dry white wine
1 bay leaf
2 Tbsp. olive oil
1/4 tsp. kosher salt
Freshly ground black pepper
16 fresh large basil leaves
8 pitted black olives (preferably oil-cured)
1 lemon, cut into 8 wedge

Directions

  1. To prepare the fennel bulbs, use a knife to trim off the stalks and fennel greenery (fronds), and discard them. Pare the woody base from each bulb. Slice each bulb lengthwise into four pieces, discarding any discolored outer leaves.
  2. Place the fennel bulbs in a large saucepan. Add the broth, wine, bay leaf, and olive oil. Bring to boiling over high heat. Lower the heat to simmer and cook, covered, for 15 minutes. Remove the cover and increase the heat. Cook for 10 to 15 minutes, until the juices have evaporated. Discard the bay leaf.
  3. Put the cooked fennel on a flat platter. Tuck a fresh basil leaf beneath each piece of fennel and sprinkle with salt and black pepper. Scatter the platter with the olives and lemon wedges, and serve.
Cook's Tip: Reserve the fennel stalks to simmer in a soup, and snip the fronds to flavor a low-fat salad dressing.
 
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