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The Honolulu Advertiser
Posted on: Wednesday, October 4, 2006

LIGHT & LOCAL
Toss in some fennel for unique veggie dish

By Carol Devenot

The subtle flavor and crunchy texture of fennel add interest to any stir-fry or vegetable medley.

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Although we don't have a true fall here — no forests full of leaves turning bright yellow, orange and gold — I do enjoy the produce of late summer and early autumn. At the market, I choose the following vegetables for a baked dish to celebrate the season: bright yellow squash, red and orange peppers, and crisp light-green fennel. This dish is a great alternative to grilled vegetables, because all you have to do is cut, spray, season and bake.

It's the fennel, along with a Greek seasoning blend and garlic, that give this dish its unique flavor. Most of the fennel being sold in supermarkets is the finocchio or Florence variety. This type of fennel has an enlarged pale-green bulb at the end of the plant, topped with a delicate spray of leaves, which resembles dill. Because of its pungent licorice flavor, the bulbs are often labeled as "anise." But do not confuse fennel with the true seed spice, which also produces a licorice taste and aroma. Even if you're not particularly fond of licorice, try a little fennel in your next stir-fry or vegetable medley; the flavor is subtle and the crunchy texture adds interest.

Every part of the fennel plant is edible. Fennel also belongs to the umbellifereae family. Its cousins, including dill, parsley, carrots and coriander, share its combination of healthful phytonutrients. In addition to these antioxidants, it is an excellent source of vitamin C and fiber.

GREEK SEASONED ROASTED VEGETABLES

  • 1 cup peeled baby carrots

  • 3 teaspoons Greek seasoning*

  • 1 teaspoon Hawaiian salt

  • 1/2 teaspoon ground pepper

  • 2 garlic bulbs, bottoms trimmed, smashed and peeled

  • 1 large Maui onion cut in wedges

  • 2 red bell peppers cut into 1-inch triangular shapes

  • 1 green bell pepper, cut into 1-inch triangular shapes

  • 1 yellow squash, halved and cut into half-moons

  • 1 fennel bulb, cut into 1/2-inch triangular shapes

  • 1 large zucchini, halved and cut into half-moons

    Extra-virgin olive oil cooking spray

    Adjust one oven rack in the upper third of the oven and the other rack on the lower third of the oven. Preheat the oven to 450 degrees. Spray a large mixing bowl with cooking spray. Combine the carrots, seasoning, salt, pepper, garlic, onion, peppers, squash, fennel and zucchini and toss well. Spray two jellyroll pans with cooking spray. Place evenly divided vegetable mixture in both pans. Bake for 12 minutes; stir the mixture once, then rotate the pans from one shelf to the other. Bake 12 minutes longer or until the vegetables begin to brown. Stir the mixture once again and serve.

    Makes 8 servings.

  • Per serving (not including salt to taste): 100 calories, 3.5 g fat, no saturated fat, no cholesterol, 240 mg sodium, 160 g carbohydrate, 4 g fiber, 6 g sugar, 3 g protein

    * Greek seasoning blends invariably include oregano, salt, pepper and garlic; often, also, dried parsley, mint, lemon zest, rosemary, even cinnamon and nutmeg. Find Greek seasoning in the spice aisle or make your own blend.

    Want a local recipe lightened up? Write Light & Local, Taste Section, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; or taste@honoluluadvertiser.com. Carol Devenot is a Kaimuki-raised kama'aina, teacher and recipe consultant, and author of "Island Light Cuisine" (Blue Sea Publishing, paper, 2003). Learn more at www.islandlightcuisine.com.