Braised Fennel with Tomatoes & Potatoes

From EatingWell: September/October 2007 — Subscribe Now!

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

4 servings, 1 cup each

Active Time: 25 minutes

Total Time: 1 hour

Nutrition Profile

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

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.

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

1 1/2 Carbohydrate Serving

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