Pan Seared Fennel and Orange Salad - 17g Carbs, 5g Fiber
From: American Institute for Cancer Research
Fall for Fennel
Try something new this week by adding warm seared fennel to your
cool side salad. The fennel bulb is used in this recipe; it's a
little sweeter than celery, has half the sodium and is a better
source of vitamin C, fiber and cancer-fighting phytochemicals.
Mix with baby greens and a sweet orange dressing for a healthy
combination. Having a salad with or before your meal is a great
way to add variety without a lot of extra calories.
--> Dressing
1 Tbsp fresh squeezed lemon juice
1 Tbsp fresh squeezed orange juice
1 Tbsp extra virgin olive oil
1/2 Tbsp Dijon mustard
1 Tbsp chopped fresh mint
Salt and pepper to taste
--> Salad
2 medium oranges
1 fennel bulb
1/2 Tbsp extra virgin olive oil
Salt and pepper to taste
4-6 cups baby greens
1/2 small red onion, halved and thinly sliced
1/4 cup Kalamata olives, pitted, optional
Whisk all ingredients for dressing, and season with salt and pepper
to taste. Set aside.
Cut about 1/2 inch off top and bottom of orange, enough to expose
flesh. Stand orange up on cutting board. Using sharp knife, cut down
and around orange, removing skin and pith, until no skin or pith
remains. Hold orange in one hand over a bowl. With other hand, run
small sharp knife along right and left sides of individual sections,
loosening and freeing them, one by one, from membranes. Continue
until orange is completely sectioned. Discard membrane. Set sections
aside.
Rinse and pat fennel dry. Cut about 1/4 inch off bottom of bulb, cut
in half and trim out and discard heart. Slice bulb into 1/4-inch slices.
Heat olive oil over medium-high heat in medium skillet. Once hot, add
fennel slices, salt and pepper to taste, and cook for 2 to 4 minutes
until caramelized and golden on both sides. Add oranges, then toss
mixture with 2 tsp. dressing. Remove from heat.
Toss salad greens with onion, olives and remaining dressing. Top salad
with golden fennel and toss lightly to combine flavors. Garnish with
more mint, if desired.
Servings: 4
Nutrition per Serving: 120 Calories, 6g Total Fat, 1g Saturated Fat,
2g Protein, 17g Carbs, 5g Dietary Fiber, 100mg Sodium
No comments:
Post a Comment