March 21, 2007

Fennel With Parmesan

3 large fennel bulbs or 4 medium bulbs
2 tablespoons butter
1 shallot, minced
2 cloves garlic, minced
1 teaspoon dried thyme
1/2 teaspoon salt
1/4 cup chicken broth
3 tablespoons grated Parmesan cheese

Trim the stalks off the fennel and discard (or save those tasty leaves for another recipe). Trim the very base of the bulbs, too. Now halve them lengthwise, and slice them lengthwise about 1/2-inch thick.

Spray your big, heavy skillet with nonstick cooking spray, and put it over medium heat. Melt the butter, then add the shallot and garlic. Saut for 1 or 2 minutes. Now add the thyme and the fennel, and mix everything well.

Sprinkle with the salt, and add the chicken broth. Cover the pan, turn the burner to medium-low, and cook for 30 minutes, uncovering every 5 minutes or so for a good stir.


When the 30 minutes are up, uncover the skillet, turn the burner back up to medium, and let it cook for 5 minutes or so to evaporate off some of the liquid.

Transfer to a serving dish, sprinkle with the Parmesan and serve.

Serves 4.

Nutritional amounts per serving: 130 calories; 7 g fat; 4 g protein; 14 g carbohydrates; 6 g dietary fiber.

- By Dana Carpender

Asian Chicken Wrap

1/4 cup soy sauce
1/4 cup seasoned rice vinegar
2 cloves garlic
1 tablespoon gratedfresh ginger
1/4 teaspoon red pepper flakes
1/4 teaspoon freshly ground black pepper
4 thinly sliced chicken breasts
1 egg
1 cup panko (Japanese-style breadcrumbs)
1/4 cup canola oil
4 large flatbread wraps
4 cups baby mixed greens
15-ounce can baby corn, drained
2 scallions, endstrimmed, thinly sliced
Hoisin sauce

In a blender, combine soy sauce, rice vinegar, garlic, ginger, red pepper flakes and black pepper. Pure until smooth. Transfer the marinade to a shallow baking dish large enough to accommodate the chicken breasts.

One at a time, place chicken breasts between two sheets of plastic wrap. Use a meat mallet or rolling pin to gently and evenly pound the breast until uniformly thin, about 1/3- to 1/2-inch thick.

Place chicken breasts in dish with marinade, turning to coat both sides. Cover and refrigerate 15 minutes.

Meanwhile, place egg in a wide, shallow bowl and beat well with a fork. Place the panko breadcrumbs in a second bowl.

Once chicken has marinated, dip each breast first through the egg, then through the breadcrumbs, shaking off any excess.

In a large, deep skillet, heat the canola oil over medium-high until it shimmers. Fry the breasts, in batches if necessary, 3 to 4 minutes per side, or until golden crisp and cooked through. Set aside on paper towels to absorb excess oil and let the meat rest about 2 minutes.

Cut each breast into thin strips. Spread 1 cup of greens over each flatbread, then top with strips of chicken, baby corn and scallions. Drizzle each with hoisin sauce, then roll the wraps, securing with a toothpick.

Makes 4 wraps.

Coconut Shrimp With Dipping Sauce

14-ounce can light coconut milk, divided
1 jalapeno pepper, seeded and chopped
1/4 cup minced fresh cilantro
1 1/4 pounds uncooked medium shrimp, peeled and deveined, tails left on
3/4 cup all-purpose flour
4 egg whites
3/4 cup panko (Japanese) bread crumbs
3/4 cup flaked coconut, lightly toasted
1/3 cup reduced-sugar apricot preserves
1 teaspoon spicy brown mustard

Preheat oven to 400 degrees.

Prepare a baking sheet with non-stick cooking spray

In a small bowl, place 2 tablespoons of the coconut milk; cover and refrigerate. In a large resealable plastic bag, combine remaining coconut milk, jalapeno, cilantro and shrimp. Seal the bag and turn to coat. Refrigerate for 1 hour.

Place flour in a shallow bowl. In another bowl, lightly beat the egg whites. In a third bowl, combine breadcrumbs and coconut. Drain shrimp and discard marinade. Dip shrimp in flour and egg whites, then roll in crumb mixture.

Place shrimp on prepared baking sheet. Bake for 7 to 9 minutes on each side, or until lightly browned.

Meanwhile, for dipping sauce, combine preserves and mustard with the reserved coconut milk. Serve with shrimp.

Serves 5.

Nutrition information per serving: 324 calories, 23 g protein, 11 g total fat (8 g saturated), 30 g carbohydrates, 168 mg cholesterol, 316 mg sodium, 1g fiber.

- Recipe adapted from Light & Tasty, March 2007

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