Roasted Scallops and Fennel

Servings: 2

Ingredients:
6 ounces sea scallops
1 cup fennel bulb, chopped, (1 bulb)
7 ounces artichoke hearts, 1/2 of can, chopped
1/4 cup bread crumbs
1/4 cup dry white wine
2 tablespoons lemon juice
2 teaspoons extra virgin olive oil
1/4 teaspoon salt
1/4 teaspoon ground white pepper

Directions:
1. Preheat oven to 400*. Spray 2-qt ovenproof, flameproof, baking dish (pyrex ok)

2. In a medium bowl stir together all ingredients and pour into baking dish.

3. Bake until lightly browned, about 20 minutes.

4. Remove from oven and increase heat to broil. Drain dish of any liquids.

5. Return dish & broil 5 minutes or until deep gold.


Nutrition:
Per Serving : 256 Calories; 6g Fat (22.2% calories from fat); 1g Saturated Fat; 20g Protein; 28g Carbohydrate; 7g Dietary Fiber; 28mg Cholesterol; 638mg Sodium.
Exchanges: 1 Grain(Starch); 2 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat.

source: Weight Watchers Complete, 2006

note: the pic is a tad light, couldn't capture it well...but it's yummy :)

If you have not had fennel before, click here to see me post regarding fennel: what & how to cut.

Braised Fennel and Tomato

Serves: 4 (soup crock/bowl size)

Ingredients:
2 whole fennel bulb, diced
1/3 whole onion, chopped
4 whole tomato, chopped...more or less to taste.
1/3 clove garlic, chopped fine
1 1/2 cups vegetable broth...more or less to taste
2/3 tablespoon fennel, chopped leaves
1/3 dash tarragon (marjoram is an ok substitute)

Directions:
1. Chop all into bite sized pieces*

2. Saute onion, garlic and fennel about 5 minutes.
The onion will be softer than the fennel, which may remain quite crisp.

3. Add tomato and broth - simmer about 20 minutes.
The broth should be just enough to cover the veggies. If you would like a more soup-like dish, just add more broth.

4. Add Fennel tops** and tarragon - simmer another 10 minutes


Nutrition:
Per Serving: 254 Calories; 4g Fat (13.6% calories from fat); 1g Saturated Fat; 10g Protein; 50g Carbohydrate; 13g Dietary Fiber; 2mg Cholesterol; 1365mg Sodium.
Exchanges: 2 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 1 Fat.

And for those of you who read this and said "huh? What the heck is fennel?"
This is Fennel: (also referred to as Anise sometimes)

*And this is how to chop it up....**Save the fuzzy top bits to add at the end. Simply chop them like you would any herb.

First, chop off the stalks:

Next, cut the bottom part of the bulb off..you can see it in the picture above
(it looks like a round bit, like an onion end does).
And stand it up to chop in half.

Then cut each half again. Set the cut halves down & chop crosswise into bite sized pieces.

Skillet Fennel and Chicken

Super yummy - super easy - super fast...

Servings: 2

Ingredients:

1 tablespoon all-purpose flour, plus,
1 1/2 teaspoons all-purpose flour, divided
1 dash pepper
7 ounces chicken breast half without skin, sliced
2 teaspoons olive oil, divided
1/2 ounce pignolia (pine nuts)
1 cup fennel bulb, sliced
1 cup onion, sliced
1/2 cup chicken broth
2 tablespoons dry white wine
6 medium plum tomato, seeded and sliced
fennel sprigs, for garnish

Directions:

1. On sheet of wax paper combine 1T flour & pepper. Dredge chicken in mixture.
2. In 9-inch nonstick skillet heat 1 1/2t oil. Add chicken & cook over med-hi heat, turning occasionally, until browned, about 1 minute. Transfer to plate; set aside.
3. In same skillet heat remaining oil. Add fennel & onions - cook over med-hi heat, stirring occasionally, until onions are translucent, about 2 minutes.
4. Sprinkle with remaining flour and stir to combine. Continue stirring & gradually add broth & wine - cook until mixture boils.
5. Reduce heat to low. Return chicken & pignolias to skillet. Let simmer until mixture thickens & flavors blend, about 4 minutes.
6. Stir in tomato, cook 1 minute longer. Garnish with fennel sprigs.

Nutrition:

Per Serving (excluding unknown items): 282 Calories; 9g Fat (30.4% calories from fat); 1g Sat fat; 24g Protein; 24g Carbohydrate; 5g Dietary Fiber; 46mg Cholesterol; 285mg Sodium.

Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 3 Vegetable; 1 1/2 Fat.