If you like the taste of liquorice, there’s a good chance you’ll like fennel. It has many health benefits too. It’s high in fibre and low in calories.
Fennel has Vitamin C, B6 and potassium for heart health and calcium and Vitamin K for bone health. All parts of the plant are edible and can be eaten cooked or raw. The main bulb is delicious roasted, sautéed or finely sliced to add crunch to your salad.
The seeds add that subtle liquorice flavour and can also be used as a tea. The fronds make a lovely garnish or can be mixed into a dressing. It pairs really well with any protein - particularly seafood. Try adding it to soups, stews, pasta sauces or salads.
Here’s one of our tasty fennel recipes.
Fennel & Lemon Chicken with Sweet Potato Mash
- 125 g Sweet Potato
- 50 g Green Beans
- 50 g Fennel
- 0.25 Onion
- 0.5 Fresh Lemon
- 2 tbsp Fresh Parsley
- 100 g Breast Chicken
- 1.5 tsp Olive Oil
- 1 tsp Light Canola Spread
- 1 tbsp Skim Milk
- 3 g Chicken Stock Cube
- 0.25 cup Water
Peel and cube sweet potato. Steam until tender and drain. Set aside.
Top and tail beans.
Cut thin slices from fennel bulb.
Roughly chop parsley.
If you like you can cover chicken fillet with paper towel and use a mallet or rolling pin to thin fillet. This will reduce cooking time. Use approximately 1/3 of the olive oil to rub onto both sides of the chicken. Season with salt and pepper.
Using a hot pan cook chicken for approximately 4 minutes each side or until cooked through. You can use a meat thermometer in the thickest part of the chicken to check it is cooked properly - 75°c or 165°F.
When done, remove from heat, cover and allow to rest.
Using the same pan, add remaining oil. Brown and soften beans, fennel, onion and lemon slices for approximately 4 - 5 minutes.
Dissolve stock in boiling water, then add to the pan.
Reduce to a simmer. Season with pepper and half of the fresh parsley. Continue cooking for approximately 3 minutes.
Prepare mash - you can quickly reheat in the microwave. Add spread to sweet potato. Using a fork or potato masher start to mash. Gradually add milk. Mash until smooth. Season with salt and pepper.
Serve chicken on a bed of fennel and onion. Mash and beans on the side. Garnish with lemon slices.