Light baked gratineed fennel is a light and tasty side dish.
Low-calorie, easy and quick to prepare, without bechamel, gratineed with whole wheat breadcrumbs and grated cheese, they are soft and succulent.
Don’t forget to consider the breading in the total carbohydrate count of your meal.
Fennel are vegetables with numerous properties:
• low-calorie;
• have a high water and fiber content;
• are diuretic and digestive;
perfect for a diet.
In season from October to May, they are available in the market year-round.
The heavier they are, the more water they contain, the fresher they are.
Choose white and unblemished fennel, crunchy and firm, smooth and compact.
- Difficulty: Easy
- Cost: Inexpensive
- 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 whole wheat breadcrumbs
- to taste grated cheese (grana or parmesan)
- 1 drizzle extra virgin olive oil (raw)
- to taste chopped parsley
Suggested Tools
- Knife
- Cutting board
- 1 Baking sheet 10×11.5 inches
- Parchment paper
Preparation
Line a baking sheet with a sheet of parchment paper.
Clean the fennel: remove the stalk and outer leaves if damaged, wash them thoroughly.
Cut each fennel into four wedges and slice each wedge not too thin.Distribute the fennel slices on the baking sheet.
Season with a pinch of salt and a pinch of pepper.
Distribute the whole wheat breadcrumbs and grated cheese, grind some more pepper.Bake at 350°F for 20 minutes in a convection oven in the middle or top position until evenly browned.
Drizzle with some raw oil and add the parsley.
Plate.
Your light baked gratineed fennel is ready.
Enjoy your meal!
Variations
• Light baked gratineed fennel and olives:
add a handful of green or black olives among the fennel before baking.
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fibres;
• always prepare it respecting the proportions and combinations indicated in your food plan.
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FAQ (Frequently Asked Questions)
How many calories do gratineed vegetables have?
It naturally depends on the ingredients and quantities.
For light gratineed vegetables:
• I don’t add bechamel;
• I sprinkle a couple of tablespoons of whole wheat breadcrumbs;
• I sprinkle a couple of tablespoons of grated cheese;
• No oil in cooking, I add a drizzle just after baking.
