Shaved Fennel with Maple Gastrique
Gastrique is a mixture of acid and sugar or syrup, and it creates a sweet, tangy coating for the fennel. Cooking the spices in hot oil draws out their flavor. Serve with roasted salmon, sea bass, or pork.
1 tablespoon canola oil
1 teaspoon fennel seeds
1 teaspoon sliced peeled fresh ginger
2 star anise
2 garlic cloves, minced
1 fennel bulb, thinly sliced
1/4 cup cider vinegar
1/4 cup maple syrup
1/4 teaspoon sea salt
1/8 teaspoon ground red pepper
Heat oil in a large nonstick skillet over medium heat. Add fennel seeds, ginger, star anise, and garlic to pan; cook 2 minutes, stirring occasionally. Add sliced fennel to pan; cook 5 minutes or until lightly browned, stirring occasionally. Add vinegar, scraping pan to loosen browned bits. Stir in syrup, salt, and pepper; bring to a simmer. Cook 15 minutes or until fennel is tender. Discard anise.
Yield: 8 servings (serving size: 1/4 cup)
CALORIES 55(31% from fat); FAT 1.9g (sat 0.1g,mono 1.1g,poly 0.6g); PROTEIN 0.5g; CHOLESTEROL 0.0mg; CALCIUM 28mg; SODIUM 89mg; FIBER 1.1g; IRON 0.5mg; CARBOHYDRATE 9.9g
Cooking Light, OCTOBER 2005
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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
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shaved fennel with maple gastrique (CL)
