Braised Fennel and Rice

Ingredients

• ¾ cup long-grain rice
• 8 ounces whole onion or 7 ounces ready-cut onion (1 2/3 cups)
• 1 teaspoon olive oil
• 1 large clove garlic
• 1 pound fennel
• ¼ cup no-salt-added vegetable broth
• ¾ cup dry white wine
• ¼ cup no-salt-added tomato sauce
• ¼ teaspoon hot-pepper flakes
• 1 teaspoon fennel seed
• ½ teaspoon ground coriander
• ½ teaspoon salt
• Freshly ground black pepper to taste

• Nutritional Information

  • Nutritional analysis per serving (3 servings)

    299 calories; 2 grams fat; 0 grams saturated fat; 1 gram monounsaturated fat; 0 grams polyunsaturated fat; 58 grams carbohydrates; 7 grams dietary fiber; 10 grams sugars; 6 grams protein; 574 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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3 servings

Preparation

1. Combine rice and 1 1/2 cups water. Bring to a boil, reduce heat, cover and cook for 17 minutes.
2. Chop whole onion.
3. Heat oil in nonstick skillet until it is very hot. Add onion, and saute over medium heat until onion begins to soften and brown.
4. Meanwhile, mince garlic, and add to onion as it cooks.
5. Trim fennel and slice very thin. There should be about 4 cups.
6. When onion begins to dry out, stir in 1 tablespoon of the vegetable stock.
7. Add fennel, remaining vegetable broth, wine, tomato sauce, hot pepper flakes, fennel seed and coriander. Cover, reduce heat and simmer until fennel is tender, about 7 minutes.
8. As soon as rice is cooked, stir into fennel mixture and continue cooking.
9. When fennel is cooked, season with salt and pepper.

About 45 minutes