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Рецепт Crispy Fried Fennel In Light Tomato Sauce

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Порций: 4

Ингредиенты

Cost per serving $0.68 view details
  • 1 lrg Fennel bulb - (abt 1 1/2 lbs) trimmed, and sliced lengthwise 1/4" inch thick
  • 1 Tbsp. Tomato paste
  • 7 Tbsp. Extra virgin olive oil
  • 1/4 tsp Crushed fennel seed
  • 1/3 c. Water
  • 1/4 c. Flour
  • 1 1/2 tsp Bayou Blast see * Note Salt to taste Freshly-grnd black pepper to taste

Инструкции

  1. In a pot boil water and quickly blanch the fennel for 3 min. Remove the fennel from the water and drain on paper towels. In a small pot, combine the tomato paste, 1 Tbsp. extra virgin olive oil, fennel seed, and the water, and whisk to incorporate. Bring to a boil and simmer over medium heat for 3 min.
  2. In a bowl mix together the flour and the Bayou Blast. In a large saute/fry pan heat remaining 6 Tbsp. of oil. Dredge the fennel in the flour, shaking off the excess and saute/fry till the edges turn golden brown, about 3 min. Season to taste with salt and pepper, and then turn. Continue to cook for 3 to 4 min. Pour the simmering sauce over the fennel and cook for 1 minute. Remove from the heat and serve immediately.
  3. This recipe yields 4 servings.

Nutrition Facts

Amount Per Serving %DV
Serving Size 98g
Recipe makes 4 servings
Calories 256  
Calories from Fat 211 82%
Total Fat 23.94g 30%
Saturated Fat 3.3g 13%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 56mg 2%
Potassium 240mg 7%
Total Carbs 10.25g 3%
Dietary Fiber 1.9g 6%
Sugars 0.59g 0%
Protein 1.61g 3%
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