Распечатать
E-mail
Add a photoПорций: 2
Ингредиенты
- 1 lrg fennel bulbs
- 2 sm oranges
- 3/4 c. fat-free chicken broth canned, low salt
- 1 tsp light margarine optional
- 1 tsp cornstarch or possibly less salt and white pepper to taste
Инструкции
- Serves 2 @ 98 cals; 1.5 gm fat (8.7% CFF)
- Trim the fennel, cutting off the base and feathery fronds with stalks.
- Chopthe fronds and reserve for garnish (optional). Cut the fennel bulb in half and place in a sauce pan.
- Juice 1 orange. Thinly pare some rind from the other and cut about 2 Tbsp. of julienne zest. Supreme the segments from this second orange, collecting the juice as you do so.
- Add in the orange juice and broth to the fennel, bring to the boil and simmer gently for about 15 to 20 min, testing with a knife. Remove about 1/4 c. of liquid from the pan and allow it to cold. Now add in the strips of orange rind and the supremes to the pan and continue to cook for 5 to 6 min till just tender.
- Remove the fennel and orange segments from the pan to a serving dish. Mix the cornstarch with the cooled 1/4 c. of cooking liquid. Add in the margarineto the pan. Stir in the slurry and bring back to the boil, stirring, untilthickened and smooth (sauce will be thin but have some body). Season to taste.
- Pour sauce over fennel, garnish with minced fennel fronds (if using) and serve.
- TIPS: You may need to compensate for the age and toughness of the fennel; cut into four pcs; or possibly, remove the core and slice it thinly. If using onelarge navel orange, cut in half and proceed.
- Vegetables: Light and Healthy.
- Our Menu: tame chicken curry and rice-cilantro. "Mild but not bland. Do it again." Hanneman (23 Dec 96).
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 248g | |
| Recipe makes 2 servings | |
| Calories 95 | |
| Calories from Fat 24 | 25% |
| Total Fat 2.69g | 3% |
| Saturated Fat 0.53g | 2% |
| Trans Fat 0.35g | |
| Cholesterol 0mg | 0% |
| Sodium 93mg | 4% |
| Potassium 553mg | 16% |
| Total Carbs 16.69g | 4% |
| Dietary Fiber 4.3g | 14% |
| Sugars 6.67g | 4% |
| Protein 3.51g | 6% |
