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Title : Fennel, makes a nice addition to a recipe
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Fennel, makes a nice addition to a recipe

Fennel is from the same family as the herb and seed of the same name, it's also known as Florence fennel, finocchio, or sweet fennel, and is very popular in Italian cookery. When eaten raw, the texture is crisp and the flavour is quite assertive and aniseedy. Cooked, it's softer and more mellow. Fennel has a white bulb with edible, feathery green fronds and a distinctive aniseed taste. If you find the flavour of raw fennel a little intense, try cooking it – heat mellows the taste and it becomes soft and caramelised.

Chicken and Fennel Ragout - With Crispy Lemon and Herb Potatoes

Make the most of fragrant fennel in this traditional French ragout. Frying succulent chicken thighs until golden, cooking slowly in a white wine and fennel broth and finishing off with soft cheese and dill, gives a hearty chicken stew that's packed with fresh spring flavour.

Ingredients

Serves Four
750g (1 1/2lb) new potatoes, larger ones halved
3 tbsp olive oil
1 tsp fennel seeds
1 lemon, zested and juiced
6 large skinless and boneless chicken thighs, fat trimmed
2 tbsp plain flour
2 large fennel bulbs, thickly sliced, fronds reserved
175ml (6fl oz) white wine
300ml chicken stock
75g light soft cheese
handful fresh dill, chopped

Nutrition

Per Serving: Carbohydrate 40.8g Protein 35.2g Fibre 3.4g Fat 27g

Instructions

1. Preheat the oven to gas 7, 220°C, fan 200°C. In a roasting tin, toss the potatoes with 1 tbsp of oil, the fennel seeds and the lemon zest. Season well. Roast for 40 minutes, shaking the tin halfway through.
2. Dust the chicken using half the flour; season well. Heat 1 tbsp of oil in a cast-iron casserole dish or a large, lidded frying pan over a medium-high heat. Sear the chicken on both sides until golden, then transfer to a plate and set aside. Add the remaining oil to the pan, then fry the fennel for 5 minutes.
3. Scatter the remaining flour over the fennel and toss to coat. Stir in the wine and stock, scraping up any meaty bits from the bottom of the pan with a wooden spoon. Return the chicken and any juices to the pan and bring to the boil. Reduce the heat to low, then cover and simmer for 20 minutes.
4. Remove the lid and turn off the heat. Stir in the lemon juice and soft cheese with a little more seasoning. Scatter over the dill and leave to stand for 5 minutes.
5. Shred the chicken using two forks, then scatter over the fennel fronds. Serve with the roasted potatoes.

From idea seen here

Cod Parcels Steamed - With Fennel and Herbs

Serve up this pretty parcel of flaky cod, sweet fennel and fresh herbs. Whoever opens it is in for a delicious experience. Yum!

Ingredients
Serves Four
1 tbsp olive oil
2 echalion shallots, finely sliced
1 large fennel bulb, trimmed and finely sliced
1 garlic clove, finely chopped
125ml (4fl oz) white wine
4 x 125g (4oz) pieces cod loin, if you don't have cod, try using another white fish 
1 lemon, half cut into 4 slices (keep the other half for squeezing over the peas)
4 stalks lemon thyme
350g (12oz) frozen peas
large handful fresh mint leaves, chopped
Optional - new potatoes, to serve

Nutrition

Per Serving: Carbohydrate 10.3g Protein 25.4g Fibre 5.8g Fat 4.5g
Instructions
1. Preheat the oven to gas 6, 200ºC, fan 180ºC. Tear off 4 x 40cm (16in) long pieces of non-stick baking paper for your parcels.
2. Heat the oil in a large non-stick frying pan over a medium to high heat and cook the shallots, fennel and garlic for 10 minutes, or until softened and golden. Add the wine to the pan and bubble for a minute. Remove from the heat and divide the shallot mixture between the parcels, top each with a piece of fish, scatter over a little salt and pepper then top with a slice of lemon and a sprig of lemon thyme. Spoon over the wine sauce. Scrunch up the edges of the baking paper to seal into a parcel. Put the parcels on a baking sheet and bake in the oven for 15 minutes, until the fish is cooked through.
3. Meanwhile, bring a pan of water to the boil and add the frozen peas. Cook for a couple of minutes, then drain. Put in a bowl, add the mint and a squeeze of lemon, then crush lightly and season.
4. Place the parcels on 4 plates to be opened at the table, and serve with the minted peas.
Optional - may also be served with new potatoes.
From idea seen here

Fennel it's fabulous, more to read here

As regular readers know, this blog brings a variety of recipe ideas, and it is always important to note, that not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account, and if you are a diabetic and not sure how certain foods may affect your blood sugars, then test is best, i.e. use your meter.

Many diabetics, and those who live the LCHF or Keto lifestyle, do not include potatoes in their menu plans and these recipe suggestions do include them. Always remember that recipes can be amended slightly to suit your needs and adjust the carbs or nutrition requirements accordingly. If you would like a lower carb alternative to potatoes you will find some suggestions here

Bon Appetit

All the best Jan

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