Day 302: Fennel, Leek & Mushroom Saute ◄

[It's February and we're cooking fennel this month! And YOU are invited to join the fun! All month, food bloggers and readers are invited to share their favorite fennel concoctions, new or archived. There's a running round-up, with new entries including fennel dumplings -- dumplings? Something in Season promises they're a two-time winner!]

More fennel! Another prospect for easy, healthful weeknight fare! And tasty -- tasty, of course!

It's a simple saute of fennel, leek and mushrooms and worked great beside grilled meat.

NUTRITION NOTES ... Carb counters? This one's for you, only 5 grams of carbs. Weight Watchers? This one's for you two, with options ranging from 0 points to 2 points. So low-carb, low-fat, low-point and high-fiber. This is a real winner.

NEXT TIME ... Skip the walnuts which added texture contrast (but also calories) and little flavor ... Saute the fennel and leeks in stock rather than olive oil, creating a non-fat dish ... Consider adding a finely minced green chili (such as Thai) for some underlying heat

FROM THE ARCHIVES ... Watch the growing collection of fennel dishes here. Or for other delicious side-dish vegetables, see here in the Recipe Box.

FENNEL, LEEK & MUSHROOM SAUTE
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Hands-on time: 15 minutes
Time to table: 15 minutes
Serves 4


1 tablespoon olive oil (reduced from 2 tablespoons, or substitute chicken or vegetable stock)
1/2 pound fennel (about 1 medium), trimmed, cored and diced
1 large leek, green and white parts only, cleaned well and sliced in half moons

4 ounces mushrooms, sliced
2 tablespoons vermouth (or dry white wine or marsala or sherry or more stock)
1 green onion (I didn't use this but it'd be nice)
2 tablespoons chopped cilantro (the inspiring recipe called for parsley)
2 tablespoons finely chopped walnuts (I'll skip this)
Salt and pepper to taste

Heat the olive oil in a large skill on MEDIUM HIGH until it's shimmery. Reduce the heat to MEDIUM, add the fennel and leek as they're prepped (add the fennel first, it takes longer to cook), let cook, stirring frequently until soft. Add the mushrooms and vermouth and cook, continuing to stir, until the mushrooms wilt. Add the green onion, cilantro, walnuts (if using) and season to taste. Serve and enjoy!

NUTRITION ESTIMATE
Cooked with olive oil and walnuts - Per Serving: 95 Cal (54% from Fat, 10% from Protein, 36% from Carb); 3 g Protein; 6 g Tot Fat; 1 g Sat Fat; 9 g Carb; 3 g Fiber; NetCarb6; 48 mg Calcium; 1 mg Iron; 36 mg Sodium; 0 mg Cholesterol; Weight Watchers 2 points

Cooked with stock instead of olive oil, omitting the walnuts - Per Serving: 42 Cal (6% from Fat, 19% from Protein, 74% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 8 g Carb; 3 g Fiber; NetCarb5; 44 mg Calcium; 1 mg Iron; 61 mg Sodium; 0 mg Cholesterol; Weight Watchers 0 points

Cooked with olive oil, omitting the walnuts -- Per Serving: 71 Cal (44% from Fat, 11% from Protein, 45% from Carb); 2 g Protein; 4 g Tot Fat; 0 g Sat Fat; 8 g Carb; 3 g Fiber; NetCarb5; 44 mg Calcium; 1 mg Iron; 36 mg Sodium; 0 mg Cholesterol; Weight Watchers 1 point

ALANNA's TIPS
  • When you see this in the title and the Recipe Box, you know the recipe's a personal favorite. Tastes vary, of course, but the mark is one indication of another vegetable recipe that's worth paying attention to.
CREDIT WHERE CREDIT'S DUE
Vegetarian Celebrations by Nava Atlas


(c) Copyright 2006 Kitchen Parade

3 comments:

Oh, yum. Definitely try it with chicken stock. I tried braising leek a few months ago in chicken stock,and it was fantastic. Simply braised in chicken broth and finished under the broiler with a sprinkling of parmesan cheese. Heaven. But fennel, leek, and mushrooms? Sounds fantastic to me. :-)

Hi Alanna - I've never ever cooked with fresh fennel - not too keen on the aniseedy flavour of that. But I think you've inspired me to give that vegetable another try!

Okay Pille, you're on! And Kalyn just said she would too! I don't think you'll be sorry!

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Thank you for taking a moment to write! I read each and every comment, for each and every recipe, whether a current recipe or a long-ago favorite. If you have a specific question, it's nearly always answered quick-quick. ~ Alanna