The light baked fennel gratin is a light and tasty side dish.
Easy and quick to prepare, gratinated with whole wheat breadcrumbs and without bechamel.
Don’t forget to consider the breadcrumbs when counting the total carbohydrates of your meal.
Fennel is a vegetable with numerous properties:
– low in calories;
– high in water and fiber content;
– diuretic and digestive;
perfect for a diet.
In season from October to May, they are available in the market all year round.
The heavier they are, the fresher and richer in water they are.
Choose white, unblemished, crunchy, and firm fennel, compact and smooth.
- Difficulty: Easy
- Cost: Cheap
- 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, grana, or parmesan)
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Knife
- Cutting Board
- Baking Sheet 9.8×11.4 inches
- Parchment Paper
Preparation
Clean the fennel: cut off the green stems and base and remove any damaged outer leaves.
Cut each fennel into quarters.
Spread the leaves apart and wash them thoroughly.
Slice into not too thin slices.Line a baking sheet with a sheet of parchment paper.
Spread the fennel slices on the baking sheet in a single layer.
Season with a pinch of salt and a pinch of pepper.
Spread the 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 brown.Add some chopped parsley and drizzle with a bit of raw extra virgin olive oil.
Plate the dish.
Your light baked fennel gratin is ready.
Enjoy!
You can enjoy them as a vegetable and fiber component at the beginning of a meal or as a side dish.
Don’t forget to consider the breadcrumbs when counting the total carbohydrates of your meal.
Storage, Tips, and Variations
For a more rustic gratin, use coarsely chopped whole wheat bread.
You can omit the cheese.
For a more Mediterranean and flavorful variant, 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.
Baked fennel gratin can be stored in the fridge for one day in an airtight container.
You can reheat them in the oven.
FAQ (Questions and Answers)
How many calories do gratinated vegetables have?
It naturally depends on the ingredients and quantities.
For light gratinated vegetables:
– I don’t add bechamel;
– I sprinkle with a couple of tablespoons of whole wheat breadcrumbs;
– I sprinkle with a couple of tablespoons of grated cheese;
– no oil during cooking, I add a drizzle raw just out of the oven.
