Low Carb Food Find – Fennel

When I write “low carb food finds” usually it is for new low carb grocery items (or new to me).  This time, the item goes waaaaaay back, but you just don’t see it utilized a lot on the low carb scene.  This time the item is Fennel!  Looking for something new?  Fennel is low in carbs and quite nutritious.

Fennel has a very slight anise or licorice taste that can really perk up your soups, stews or fish. It is an excellent source of vitamin C and a very good source of fiber.

1 cup of sliced fennel has about 27 calories, 3.64 grams of net carbs, approx.1 gram of protein and about 2.7 g. of fiber.  Its heavy fiber amount (about 10% of your daily value in 1 cup) is great for leaving you feel full and satisfied.

All three parts of the fennel can be used. The bulb can be roasted, sauteed, stewed, braised, grilled, or even sliced thin and eaten raw in salads. The stalks of the fennel can be diced like celery and used in food prepared with a long cooking time like soups or stews. The soft leaves on the stalks can be used as a seasoning. They are a good substitute for dill or are nice for seasoning fish or broth.

You can oven roast it by quartering it and drizzling it with olive oil, salt and pepper. Cook it at 350 degrees for approximately 45 minutes or until it is tender and the edges are crisp.  Turn the fennel wedges in the pan a few times during cooking.

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