Category Archives: fennel

Fennel & Zucchini Pasta

1 box pasta
1 medium fennel bulb, diced
1 medium zucchini, diced
3 cloves garlic, minced
1/2 cup shredded parmesan cheese
salt and pepper to taste
2 Tablespoon oil, divided

Prepare pasta as directed on the package. While the pasta is cooking, heat 1 Tablespoon oil in a sauté pan over medium heat. Add the fennel, zucchini and garlic and sauté until softened, approximately six minutes. Remove from heat.
Drain and rinse the pasta. Place the pasta in a bowl. If desired, drizzle a tablespoon of olive oil over the pasta to reduce stickiness. Toss the pasta. Add the vegetables and stir in the cheese. Add salt and pepper if necessary.

**Try topping, or serving with diced tomatoes**

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500 Club Zesty Carrots with Apricots

Serves 6 (about ½ cup each)
8 carrots, sliced
10 dried apricots, sliced
1 Tbsp. butter
1 Tbsp. packed brown sugar
1 Tbsp. snipped fresh dill or 1 tsp. dried dill weed
½ tsp. fennel seed, crushed
½ tsp. prepared mustard
In a saucepan over medium-high heat, cover carrots with water and bring to boiling. Cover and cook carrots 8 minutes or until crisp-tender; drain. Add remaining ingredients and stir until blended and butter is melted.

Per serving: 90 calories, 2 g fat, 1 g protein,
18 g carbohydrate, 4 g fiber, 75 mg sodium

Fettuccine with vegetables in a light tomato sauce

from Serving Up the Harvest

3 tablespoons extra-virgin olive oil
3 tablespoons butter
2-4 garlic cloves, minced
4 cups blanched, julienned vegetables, such as artichokes, asparagus, bell peppers, broccoli, broccoli rabe, carrots, cauliflower, kale, chard, corn, Belgian endives, fennel, leeks, peas, beans, spinach, summer squash, alone or in any combination
1/4 cup chopped or torn fresh herbs (basil, mint, oregano, parsley, alone or in any combination)
2 ripe tomatoes, seeded and diced, or 1 1/2 cups halved or quartered cherry tomatoes, or 1 1/2 cups canned diced tomatoes
1 cup chicken or vegetable broth
Salt and pepper
1 pound fettuccine
1 cup Parmigiano-Reggiano cheese, plus more for serving
Directions: Begin heating a large pot of salted water for the pasta. Heat the oil and butter in a large skillet over medium-high heat. Add the garlic and sauté until fragrant, about 30 seconds. Add the vegetables and sauté until heated through, 3-5 minutes. Stir in the herbs, tomatoes, and broth and season to taste with salt and pepper. Keep warm. Cook pasta until al dente. Drain briefly. Transfer the pasta to a serving bowl. Add the vegetable mixture and toss to coat. Add the cheese and toss again. Season generously with salt and pepper. Serve hot, passing additional cheese at the table.

Swordfish with Tomatoes and Capers

1 cup chopped yellow onion (1 onion)
1 cup chopped fennel (1 bulb)
3 tablespoons good olive oil
1 teaspoon minced garlic
4 cups diced tomatoes, drained
1 teaspoon kosher salt
3/4 teaspoon freshly ground black pepper
2 tablespoons chicken stock
2 tablespoons good dry white wine
1/2 cup chopped fresh basil leaves
2 tablespoons capers, drained
1 tablespoon unsalted butter
4 (1-inch-thick) swordfish fillets (about 2 1/2 pounds)
Directions: For the sauce, cook the onions and fennel in the oil in a large sauté pan on medium-low heat for 10 minutes, until the vegetables are soft. Add the garlic and cook for 30 seconds. Add the drained tomatoes, smashing them in the pan with a fork, plus the salt and pepper. Simmer on low heat for 15 minutes. Add the chicken stock and white wine and simmer for 10 more minutes to reduce the liquid. Add the basil, capers, and butter and cook for 1 minute more.
Prepare a grill with hot coals. Brush the swordfish with olive oil, and sprinkle with salt and pepper. Grill on high heat for 5 minutes on each side until the center is no longer raw. Do not overcook. Place the sauce on the bottom of a plate, arrange the swordfish on top, and garnish with basil leaves. Serve hot or at room temperature.