Braising in a small amount of water or flavorful liquid (such as wine, broth or a combination) is an excellent way to keep vegetables’ flavor without adding much fat. While boiling draws out flavor into the cooking water, which then is discarded, braising retains those flavors in a small amount of liquid that reduces to a flavorful glaze during cooking. To make an intense braising liquid, chicken broth (or vegetable broth if you like), is combined with a healthy blend of olive oil and a small amount of butter, then infused with the fresh, woodsy essence of rosemary. Start to finish: 35 minutes (10 minutes active). Servings: 8.
Ingredients
4 fennel bulbs
2 tablespoons butter
2 tablespoons extra-virgin olive oil
1/2 cup chopped shallots
4 sprigs fresh rosemary (2 teaspoons dried)
1 quart reduced-sodium chicken broth
Salt and ground black pepper, to taste
Directions
Trim off and discard the fennel tops where they meet the bulb.
Trim a thin slice off the bottom of each bulb and pull off any outer layers of the bulb that are discolored. Stand the bulbs on end and slice into 1/4-inch slices.
In a 10-inch skillet over medium heat, combine the butter and oil and heat until the butter melts. Add the shallots and cook until softened, about 4 minutes. Add the rosemary and sliced fennel and cook, stirring occasionally, until the fennel begins to wilt, about 5 minutes more.
Add the chicken broth and bring to a simmer. Cook, uncovered, turning the slices occasionally, until the broth has cooked away and the fennel is just tender, 15 to 18 minutes. If the liquid evaporates before the fennel is cooked, add a little water.
Season with salt and pepper.
Per serving: 108 calories; 59 calories from fat (55 percent of total calories); 7 g fat (2 g saturated; 0 g trans fats); 8 mg cholesterol; 11 g carbohydrate; 3 g protein; 4 g fiber; 217 mg sodium.
