Braised Fennel with Orange

Side Dishes, Side Dishes.

Braised Fennel with Orange


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


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.

Yield:  6 servings (serving size: 1 cup) CALORIES 85 (28% from fat); FAT 2.6g (sat 0.3g,mono 1.7g,poly 0.2g); PROTEIN 2.6g; CHOLESTEROL 0.0mg; CALCIUM 81mg; SODIUM 353mg; FIBER 5g; IRON 1.2mg; CARBOHYDRATE 14.8g