Green Beans and Fennel Recipe
Diabetic Friendly Recipe
Green Beans and Fennel uses chopped, fresh fennel plus the delightful crunch of celery. A subtle licorice flavor. To crush fennel seeds, place them on a cutting board, then roll over them with a rolling pin.
2 tablespoons butter, softened (no substitutes)
1-1/2 teaspoon fennel seeds, crushed
1-1/2 teaspoon finely shredded lemon peel
3/4 teaspoon ground black pepper
1/4 teaspoon salt
3 pounds fennel bulbs (about 3)
1-3/4 pound fresh green beans, trimmed if desired
Stir together butter, fennel seeds, lemon peel, pepper, and salt. Cut off and discard upper stalks of fennel bulbs. Remove any wilted outer layers; cut off a thin slice from the fennel base. Wash fennel; cut into quarters. Remove cores. Cut fennel lengthwise into 1/4-inch-wide strips.
Place beans in a 4-quart Dutch oven. Cook beans, covered, in a small amount of boiling salted water 4 to 5 minutes. Add fennel strips to beans. Cook 6 to 10 minutes more or until vegetables are crisp-tender. Drain.
Toss fennel and beans in the bowl with the seasoned butter. Transfer to a serving dish.
Recipe makes 10 to 12 servings
Calories: 67; Total Fat: >3g; Saturated Fat: 2g; Cholesterol: 7mg; Sodium: 124mg; Carbohydrates: 10g; Fiber: 5g; Protein: 2g
Exchanges: 2 Vegetables, 0.5 Fat
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