The baked light fennel gratin is a light and tasty side dish.
Easy and quick to prepare, breaded with whole wheat breadcrumbs and without béchamel.
Don’t forget to account for the breading in the total carbohydrate count of your meal.
Fennel is a vegetable with numerous properties:
– low calorie;
– high water and fiber content;
– diuretic and digestive;
perfect for a diet regimen.
In season from October to May, they are available on the market year-round.
The heavier they are, the fresher and more water-rich they are.
Choose white fennel without blemishes, crunchy and firm, compact and smooth.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Electric Oven
- Cuisine: Italian
Ingredients
- fennel
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste breadcrumbs (or whole wheat breadcrumbs)
- to taste cheese (grated: caciocavallo or grana or parmesan)
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Knife
- Cutting Board
- Baking Tray 10×11.5 inches
- Parchment Paper
Preparation
Clean the fennel: cut the green stems and the base and remove any damaged outer leaves.
Divide each fennel into four wedges.
Spread the leaves and wash them thoroughly.
Cut into slices not too thin.Line a baking tray with a sheet of parchment paper.
Arrange the fennel slices on the tray in a single layer.
Season with a pinch of salt and a pinch of pepper.
Sprinkle with breadcrumbs or whole wheat breadcrumbs and grated cheese, grind a bit more pepper.Preheat the oven.
Bake in a fan oven at 356°F (180°C) for 20 minutes until golden.Add chopped parsley and drizzle with raw extra virgin olive oil.
Plate up.
Your baked light fennel gratin is ready.Enjoy your meal!
You can consume them as a fibrous vegetable component at the beginning of the meal or as a side dish.
Don’t forget to account for the breading in the total carbohydrate count of your meal.
Storage, Tips and Variations
For a more rustic gratin, use coarsely chopped whole grain bread.
You can omit the cheese.
For a more Mediterranean and flavorful version, add a handful of capers and olives.
For a more fragrant gratin, you can add grated lemon zest.
With simple substitutions, this recipe easily adapts to:
– a lactose-free version;
– a gluten-free version;
– a vegan version.
The fennel gratin can be stored in the refrigerator for a day in an airtight container.
You can reheat them in the oven.
FAQ
How many calories do baked vegetables have?
Of course, it depends on the ingredients and quantities.
For light baked vegetables:
– no béchamel added;
– sprinkled with a couple of tablespoons of whole wheat breadcrumbs;
– sprinkled with a couple of tablespoons of grated cheese;
– no oil in cooking, add a drizzle raw just after baking.
