Have you tried fennel?
What it is
Fennel is a crunchy vegetable with a slight licorice flavor. The bulb, stalks and fronds are all edible, raw or cooked.
Buying and storing
Look for fennel that is unblemished and firm, with very pale green or whitish bulbs, sturdy stalks and fresh-looking fronds. Refrigerate fennel in a plastic bag in the crisper for three to five days.
To prep
Trim stalks and stem end of bulb, then remove any discolored outer layers of bulb.
Cooking with fennel
Served raw in salads or as crudites, fennel has a crunch similar to apples and a mild licorice taste. When sauteed, fried, braised, grilled or roasted, it takes on a silky texture and a sweeter flavor.
Goes with …
Citrus, olive oil, olives, Parmesan, goat cheese, herbs, tomatoes, apples, chiles, celery, salad greens, chicken and fish.
For more recipes and additional tips, visit www.marthastewart.com/everydayfood. Questions or comments about the column should be sent to: everydayfood@marthastewart.com.
1 fennel salad, 2 ways
Trim 1 fennel bulb, reserving 1 to 2 tablespoons fronds. Halve, core and thinly slice bulb (preferably on a mandoline). In a bowl, toss fennel with 2 tablespoons fresh lemon juice.
Orange, fennel, and olive salad with red-pepper flakes
Serves 4
Slice away peel and pith of 2 oranges and cut flesh into segments. Add to bowl with fennel and stir in 1/2 cup small olives such as Nicoise, reserved fennel fronds and 2 tablespoons extra-virgin olive oil. Season with coarse salt, ground pepper and red-pepper flakes.
Nutritional analysis per serving: 127 calories, 8 grams fat (1 gram saturated fat), 2 grams protein, 14 grams carbohydrates, 4 grams fiber and 57 percent calories from fat.
Fennel with parsley, Parmesan and lemon
Serves 4
Add 1/2 cup parsley leaves, reserved fennel fronds, and 2 tablespoons extra- virgin olive oil to bowl with fennel and toss. Season with coarse salt and ground pepper and sprinkle with 1/3 cup shaved Parmesan.
Nutritional analysis per serving: 116 calories, 9 grams fat (2 grams saturated fat), 4 grams protein, 6 grams carbohydrates, 2 grams fiber and 70 percent calories from fat.
Roasted tomato and fennel sauce
Makes 3 1/2 cups
▪ 1 fennel bulb, fronds removed, bulb cored and cut into pieces
▪ 2 pints grape tomatoes, half of them halved
▪ 1/4 cup dry white wine
▪ 3 tablespoons extra-virgin olive oil
▪ 5 sprigs thyme
▪ Sugar
▪ Coarse salt and ground pepper
1. Preheat oven to 450 degrees. In a 9-by-13-inch baking dish, toss together fennel, tomatoes, wine, oil, thyme and pinch of sugar. Season with salt and pepper.
2. Bake, tossing occasionally, until fennel softens and pan juices thicken, 35 to 40 minutes.
(To store, refrigerate, up to 1 day.)
Nutritional analysis per 1/4 cup: 86 calories, 6 grams fat (1 gram saturated fat), 1 gram protein, 7 grams carbohydrates, 2 grams fiber and 63 percent calories from fat.
Ideas for roasted tomato and fennel sauce
1. Toss with pasta and a handful of grated Parmesan.
2. Let cool and toss with salad greens.
3. Serve with baked fish.
4. Spoon onto toasted baguette slices and serve as a crostini.
Baked chicken with fennel and apples
In this one-dish dinner, fennel and apple are roasted until caramelized and tender. This recipe goes well with seared pork chops or roasted chicken.
Serves 4
▪ 1 whole chicken (3 1/2 pounds), cut into 8 pieces and breasts halved crosswise
▪ 2 fennel bulbs, fronds removed, bulbs cut into 1-inch wedges
▪ 4 shallots, halved lengthwise
▪ 1/2 cup fresh sage leaves
▪ 3 tablespoons extra-virgin olive oil
▪ 2 tablespoons cider vinegar
▪ Coarse salt and ground pepper
▪ 2 Gala or Fuji apples, cored and quartered
1. Preheat oven to 450 degrees, with racks in upper and lower thirds. On two rimmed baking sheets, arrange chicken, fennel, shallots, and sage.
2. In a small bowl, whisk together oil and vinegar and drizzle over chicken and vegetables. Toss to combine and season with salt and pepper.
3. Roast 35 minutes, rotating sheets halfway through. Add apples to sheets and roast until fennel is browned and chicken is cooked through, 15 to 20 minutes more.
Nutritional analysis per serving: 567 calories, 31 grams fat (7 grams saturated fat), 43.9 grams protein, 28 grams carbohydrates, 6 grams fiber and 49 percent calories from fat.
This story was originally published December 8, 2014 at 12:17 PM with the headline "Have you tried fennel?."