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Photography: Randy Mayor; Styling: Melanie J. Clarke Photo by: Photography: Randy Mayor; Styling: Melanie J. Clarke

Braised Fennel with Orange

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

Cooking Light DECEMBER 2003

  • Yield: 6 servings (serving size: 1 cup)

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

Bring 2 quarts of water to a boil in a large saucepan. Add fennel wedges. Cook 5 minutes or until crisp-tender; drain.

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.

Note: Leave enough of the root end intact so the fennel wedges hold together.

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
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Braised Fennel with Orange recipe

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