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Braised Fennel with Tomatoes & Potatoes

:  September/October 2007

Your rating: None Average: 4.3 (3 votes)

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.


READER'S COMMENT:
"I was cooking this at my girlfriend's place & forgot to bring the fennel seeds, so I improvised with celery seed & lemongrass instead & it turned out *amazing*! "
Braised Fennel with Tomatoes & Potatoes Recipe

Makes: 4 servings, 1 cup each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

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

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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; 0 g added sugars; 4 g protein; 5 g fiber; 200 mg sodium; 1087 mg potassium.

Nutrition Bonus: Vitamin C (30% daily value), Vitamin A (15% dv).

Carbohydrate Servings: 1 1/2

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


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Recipe Categories

Type of Dish
Main dish, vegetarian
Side dish, vegetable
Main dish, Other
Ethnic/Regional
American
Mediterranean
Ease of Preparation
Easy
Total Time
1 hour or less
Health & Diet Considerations
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
High potassium
Gluten free
Servings
4
Preparation/ Technique
Braise/Stew
Saute
Meal/Course
Dinner

Season
Spring
Fall
Winter
Style/Theme
Budget
Entertaining, casual
Picnic
Publication
September/October 2007
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