Braised Fennel with Orange

Photography: Randy Mayor; Styling: Melanie J. Clarke

Orange juice and rind delicately flavor fennel wedges. Serve this slightly sweet side with ham, pork chops, or roasted pork tenderloin.

Yield: 6 servings (serving size: 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 85
  • Calories from fat: 28%
  • Fat: 2.6g
  • Saturated fat: 0.3g
  • Monounsaturated fat: 1.7g
  • Polyunsaturated fat: 0.2g
  • Protein: 2.6g
  • Carbohydrate: 14.8g
  • Fiber: 5g
  • Cholesterol: 0.0mg
  • Iron: 1.2mg
  • Sodium: 353mg
  • Calcium: 81mg

Ingredients

  • 4 large fennel bulbs, each cut into 8 wedges (about 1 1/2 pounds)
  • 1 tablespoon olive oil
  • 2 teaspoons sugar
  • 1 cup fat-free, less-sodium chicken broth
  • 1 tablespoon grated orange rind
  • 1/3 cup fresh orange juice (about 1 orange)
  • 2 teaspoons sherry vinegar
  • 1/2 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 2 tablespoons chopped fennel fronds

Preparation

  1. Bring 2 quarts of water to a boil in a large saucepan. Add fennel wedges. Cook 5 minutes or until crisp-tender; drain.
  2. Heat olive oil in a large nonstick skillet over medium-high heat. Add fennel wedges and sugar, and sauté 3 minutes. Add chicken broth, orange rind, orange juice, vinegar, salt, and black pepper. Reduce heat, and simmer for 25 minutes or until liquid almost evaporates. Sprinkle with the fennel fronds.
  3. Note: Leave enough of the root end intact so the fennel wedges hold together.
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