Braised Fennel and White Beans

Diabetes Recipe: Braised Fennel and White Beans

Pair these braised beans and fennel with a side of a chicken for a complete, comforting meal.

Prep Time: 15 minutes Cook Time: 1 hour 10 minutes

This Recipe Serves 4

Ingredients

Nonstick cooking spray
2 medium fennel bulbs (11 oz each), stems and fronds removed, cut into eighths  
1 medium yellow onion, thinly sliced
1 Tbsp olive oil
1 cup fat-free, low-sodium chicken broth
2 Tbsp red wine vinegar
1/8 tsp salt
1/4 tsp ground black pepper
1 (15.5-oz) can cannellini beans, drained and rinsed
1/4 cup chopped parsley

Instructions

  1. Preheat oven to 375°F. Coat a 9×13-inch baking dish with cooking spray
  2. Arrange the fennel and onion in the bottom of the prepared baking dish.
  3. Pour the olive oil, broth and vinegar over the fennel and onion, and season with salt and pepper.
  4. Bake for 1 hour, stirring half way through.
  5. Stir in the beans and parsley and put back in the oven for 10 minutes.

Chef Tip: Fennel is also delicious served raw. Thinly slice it and toss it in a salad.

Recipe Cost: $7.50

Choices/Exchanges: 1 Starch, 2 Nonstarchy Vegetable, 1/2 Fat

Recipe Reference

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