Pan-fried fennel in sweet and sour
Even vegetables, at Christmas, deserve a prominent position and cannot be considered a "trivial" side dish. Fennel are delicate vegetables, but easy to prepare: those stir-fried are a classic, but have you ever tried to caramelize them lightly and embellish them with a few drops of vinegar? Stay with me: let's prepare them together!
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Identity Card of the Recipe
- 52 KCal Calories per serving
- 1 kg of fennel
- 30 g of sultanas
- 50-60 ml of water
- 3 tablespoons of extra virgin olive oil
- 1 teaspoon of fennel seeds
- Q.b. of pepper
- Q.b. of salt
- 2-3 tablespoons of vinegar
- 50 g of honey
- Q.b. of fennel
- Pan with lid
- Chopping board
- Small bowl
- Soften the raisins in hot water and wait about ten minutes.
- Clean the fennels, wash them in running water and cut them into wedges, more or less thin according to personal taste.
- Heat a pan and pour in two tablespoons of extra virgin olive oil. When the oil is hot, combine the fennel slices, avoiding overlapping them. Wait a couple of minutes for the fennel to brown.
- At this point, mix the honey with the warm water and pour the liquid into the pan. Season with salt and pepper, flavor with a teaspoon of fennel seeds (or aniseed) and finish with a few tablespoons of white vinegar. resume boiling, cover with the lid and continue cooking over low heat for 15 minutes, taking care to turn them from time to time.
- Halfway through cooking, drain the raisins from the soaking water and add them to the fennel.
The right idea
Those who do not like the sweet-salty contrast may prefer a classic cooking of fennel: in this case, the use of honey, raisins and vinegar is not recommended.
- When the fennels are soft, turn up the heat and caramelize them gently until the liquid is absorbed.
- Turn off the heat and finish with chopped fennel.
Alice's comment - PersonalCookerThe flavor of these fennel will win you over, I'm sure! You can use balsamic vinegar if you like: in this case, however, the fennel will be a little darker. And for an even richer version, add some pine nuts while cooking!
Nutritional values and Health Comment on the recipeThe Pan-Fried Fennel in Sweet and Sour is a recipe that falls within the group of side dishes, even if it would not disfigure among vegetarian appetizers
It has a moderate caloric intake, provided mainly by carbohydrates, followed by lipids and finally by proteins.
Carbohydrates are mainly simple, unsaturated fatty acids and low biological value proteins.
Cholesterol is absent, while fiber is abundant.
Sweet and Sour Pan-Fried Fennel is a food that does not show any contraindications in case of overweight and metabolic diseases. It does not contain gluten and lactose, which is why it lends itself to the nutritional regime against related intolerances.
It is granted by the lacto ovo vegetarian philosophy, but not by the vegan one (which would require the exclusion of honey).
The average portion of Pan-Sour Fennel as a side dish is about 200g (100kcal).