Free Healthy Recipe - Baked Fennel with Tomato and Olive sauce

Dairy free, Low carbohydrate, Low sugar, Wheat Free

Copyright John Paul Urizar

During winter fennel is widely available. Don't shy away from this delicious vegetable. With its wispy green leaves, fennel is closely related to parsley, carrots, dill and coriander - all superheroes in my book. If you've never used it before, this dish is a great introduction to the anise flavoured vegetable. The tomato and olive work beautifully together. Serve it with protein for a substantial but extremely healthy evening meal.

2 bulbs fennel, trimmed and cut into quarters across their widest part
2 cups tomato and olive sauce, (see recipe list)
2 tbsp parmesan cheese, grated

Preheat the oven to 180 degrees Celsius.

Bring a large pan of salted water to the boil. While the water is heating, prepare the fennel by removing the top stalks and leaves and tough exterior leaves. Blanch the fennel in boiling water for 3 minutes. Drain thoroughly. Arrange on a baking dish and cover with a layer of tomato and olive sauce. Cover with foil and bake for 25 - 30 minutes until the bulbs are tender. Serve with grated shaved parmesan and cracked black pepper.

Note:: chewing a few fennel seeds after a meal is said to be good for the digestion and help alleviate flatulence.

Makes 4 servings

Scale recipe to serves

Prep Time: 20 mins
Cooking Time: 25-30
Ready in: 50 mins

Suitable for:
Side Dish
Recipe tools:
PrintPrint version
EmailEmail recipe
More recipesMore recipes
BackPrevious page
Nutritional Information - Per Serve
Kj 562 kj
Calories 134 kcal
Fat 7.3 g
Saturated Fat 1.4 g
Total Carbohydrate 11.2 g
Total Protein 4 g
Fibre 1.3 g

Facebook Twitter RSS