Fennel & Onion with Redcurrants

Fennel & Onion work really well together on their own, by adding red currants, it gives this side a real depth of flavour and a wonderful vibrant colour.  This is great served along side a nice juicy fillet steak or roasted chicken breast.   Red & blackcurrants are in season in the UK from June to August.  They are both high in anti-oxidants and vitamin C.  They have a low glycaemic index value which means that the sugar from the redcurrant is slowly absorbed into the bloodstream, which prevents sugar crashes, sugar cravings and mood swings.


You will need...

Frying or sauté pan with a lid

1 large red onion, finely sliced
1 large fennel bulb, finely sliced
2 cloves of garlic, peeled & bashed in a pestle & mortar 
1 tsp fennel seeds, bashed in a pestle & mortar
Large handful of redcurrants
Freshly milled seasoning
1 tbsp rapeseed or olive oil


To make...

Serves 4 

  1. Gently heat the oil in the pan, add the sliced onions and cook on low for 5 minutes with the lid on
  2. Add the fennel and cook on a low to medium heat for 5 minutes, stirring occasionally
  3. Grind the fennel seeds in the pestle and mortar for a few minutes, then add the garlic and bash until they are combined into a paste, add to the pan and stir through
  4. Once the fennel has started to soften, add the red currants, season lightly and stir through
  5. Cook on a medium heat for another 10 minutes or until the red currants have burst and released their wonderful colour
  6. Tastes delicious served hot or cold and keeps well for a few days in the fridge

Nutritional Info
Per Serving
43 kcal | 1.2g fat | 0g saturates | 4.7g carbs | 3.6g sugars | 3.5g fibre | 1.1g protein | 0.02g salt

 LOW CAL | HEALTHY FATS | FIBRE | HIGH PROTEIN | VITAMIN A | VITAMIN E | VITAMIN C | FOLIC ACID | POTASSIUM | CALCIUM | PHOSPHORUS | MAGNESIUM | SELENIUM | COOPER


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