Healthy Recipes: Pan Seared Fennel and Orange Salad

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Pan Seared Fennel and Orange Salad

from the American Institute for Cancer Research

There's nothing as good as a simple sautéed vegetable, like fennel. Though fennel is actually an herb in the same family as dill, cilantro and cumin, the bulb is a root vegetable. Seared and then sautéed, it becomes sweet savory with a hint of anise flavor. Long prized, this venerable vegetable was on Charlemagne's menu and reportedly was a favorite of Thomas Jefferson.

In this recipe, the seared fennel is added to a salad with an unusual twist: the sweetness of orange balanced by the saltiness of olives. Served with fresh baby greens and drizzled with a classic dressing, it is the perfect start to a great meal.

The fennel flavor matches well with poultry or fish, so to create your meal you might pair it with herbed chicken, a few roasted potatoes and sliced tomatoes. If you prefer fish, try a nice baked flounder filet with wild rice and steamed green beans. The key is to not only give something new a try, but also think in terms of healthy combinations.

You can plan healthy meals without special calculations or counting calories by following the American Institute for Cancer Research's New American Plate way of eating. Just fill two-thirds of your plate with plant foods – vegetables, fruit, whole grains and beans – and one-third or less with animal protein such as poultry, fish or lean meat.

By focusing on the total meal you can balance taste, variety and nutritional value. Healthy eating starts by systematically adding new foods and combinations to your home menu. It can have a wonderful impact on your taste buds as well as your waistline.

Fennel and Orange Salad
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Pan Seared Fennel and Orange Salad

Dressing

  • 1 Tbsp. fresh squeezed lemon juice
  • 1 Tbsp. fresh squeezed orange juice
  • 1 Tbsp. extra virgin olive oil
  • 1/2 Tbsp. Dijon mustard
  • 1 Tbsp. chopped fresh mint
  • Salt and pepper to taste

Salad

  • 2 medium oranges
  • 1 fennel bulb
  • 1/2 Tbsp. extra virgin olive oil
  • Salt and pepper to taste
  • 4-6 cups baby greens
  • 1/2 small red onion, halved and thinly sliced
  • 1/4 cup Kalamata olives, pitted, optional

Whisk all ingredients for dressing, and season with salt and pepper to taste. Set aside.

Cut about 1/2 inch off top and bottom of orange, enough to expose flesh.  Stand orange up on cutting board.  Using sharp knife, cut down and around orange, removing skin and pith, until no skin or pith remains.  Hold orange in one hand over a bowl.  With other hand, run small sharp knife along right and left sides of individual sections, loosening and freeing them, one by one, from membranes.  Continue until orange is completely sectioned.  Discard membrane. Set sections aside.

Rinse and pat fennel dry. Cut about 1/4 inch off bottom of bulb, cut in half and trim out and discard heart. Slice bulb into 1/4-inch slices.

Heat olive oil over medium-high heat in medium skillet. Once hot, add fennel slices, salt and pepper to taste, and cook for 2 to 4 minutes until caramelized and golden on both sides. Add oranges, then toss mixture with 2 tsp. dressing. Remove from heat.

Toss salad greens with onion, olives and remaining dressing. Top salad with golden fennel and toss lightly to combine flavors. Garnish with more mint, if desired.

Makes 4 servings.

Per serving: 120 calories, 6 g total fat (1 g saturated fat), 17 g carbohydrate, 
2 g protein, 5 g dietary fiber, 100 mg sodium.

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The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $95 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.

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