Braised Fennel with Tomatoes & Potatoes

http://www.eatingwell.com/recipes/braised_fennel_with_tomatoes_potatoes.html

From EatingWell:  September/October 2007

Braised fennel, tomatoes and potatoes make a rich and hearty side dish. Serve as an accompaniment to grilled or pan-seared veal chops, chicken breasts and any kind of broiled or baked fish.

4 servings, 1 cup each | Active Time: 25 minutes | Total Time: 1 hour

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 large bulb fennel, trimmed, cored and thinly sliced, fronds reserved for garnish
• 1 teaspoon fennel seed
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 2 large tomatoes, diced
• 1 pound Yukon Gold potatoes, peeled and cut into 3/4-inch cubes
• 1/2-3/4 cup reduced-sodium chicken broth, or water, divided
• 2 tablespoons Pernod, or other anise-flavored liqueur (optional)
• 2 tablespoons finely chopped flat-leaf parsley, or fennel fronds for garnish

Preparation

1. Heat oil in a 12-inch cast-iron skillet over high heat. Add fennel and cook, stirring often, until it starts to brown, 4 to 5 minutes. Season with fennel seed, salt and pepper. Add tomatoes, bring to a simmer and cook until the tomato juices are slightly reduced, about 4 minutes. Add potatoes and 1/2 cup broth (or water); cover the pan tightly and simmer over medium-low heat, checking every 10 minutes to make sure the pan juices don’t run dry. If necessary, add more broth (or water), 2 tablespoons at a time, to prevent scorching. Simmer until the potatoes are tender, about 20 minutes. Uncover, add Pernod (or other liqueur), if using, and simmer for 3 to 4 minutes more. Serve garnished with parsley (or fennel fronds), if desired.

Nutrition

Per serving : 163 Calories; 4 g Fat; 1 g Sat; 3 g Mono; 1 mg Cholesterol; 28 g Carbohydrates; 4 g Protein; 5 g Fiber; 200 mg Sodium; 1087 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 vegetable, 1 fat