Braised Fennel with Orange

Yield: 6 servings (1 cup each)
Source: Cooking Light December 2003 p: 113
CL Comments: Serve this slightly sweet side with ham, pork chops, or roasted pork tenderloin.
Comments from a CA Kitchen: This recipe is delicious and the mix between the sweetness of the sugar and tartness of the orange zest with the licorice taste of the fennel.... yum....!!! For those of you who try this for the first time, fennels really hold up their shape and do not become fork tender. This paired with a pork tenderloin was wonderful.


4 large fennel bulbs, each cut into 8 wedges
1 Tbsp olive oil
2 teaspoons sugar
1 cup fat-free chicken broth
1 Tbsp grated orange rind
1/3 cup fresh orange juice
2 teaspoons sherry vinegar
1/2 tsp salt
1/8 tsp pepper
2 Tbsp chopped fennel fronds


  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 large non-stick skillet over medium-high heat. Add fennel wedges and sugar and sauté for 3 minutes. Add chicken broth, orange rind, orange juice, vinegar, salt and pepper. Reduce heat and simmer for 25 minutes or until liquid is almost evaporated. Sprinkle with the fennel fronds.


H.U: 1 per serving
CALORIES 85; FAT 2.6g; PROTEIN 2.6g; CARB 14.8g; FIBER 5g; CHOL 0mg; IRON 1.2mg; SODIUM 353mg; CALC 81mg

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