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Featuring Fennel, the April Pick of the Month

Fennel & Chicken Salad

Fennel is a versatile and nutritious vegetable with a mild, sweet and subtly anise-like flavor. Its crisp texture and aromatic qualities make it a delightful addition to a variety of dishes. Whether incorporated into a fresh salad, roasted with olive oil and herbs, or simmered in a savory stew, fennel can enhance meals with its unique taste and appealing crunch.

Explore fennel at your local grocery store!

Prep Time: 5 minutes.

Cook Time: 5 minutes.

Servings: 5.

Ingredients

  • 2 medium fennel bulbs.
  • 2 cups cooked chicken, chopped.
  • 1 shallot, minced.
  • 1 cup light mayonnaise.
  • 1 teaspoon Dijon mustard.
  • Salt and pepper to taste.

Directions

  1. Slice off the stalks and root end of the fennel bulbs. Slice the bulb into quarters and remove the tough core. Chop the remaining fennel into bite-sized pieces.
  2. Add the chopped fennel to a bowl with all other ingredients and mix well.
  3. Optional: Cut up the fennel fronds and sprinkle over the salad for a colorful garnish.

What’s so Great About Fennel?

  • All parts of the fennel plant are edible including the bulb, stalks, fronds and seeds.
  • Fennel has a unique and refreshing flavor similar to sweet licorice or star anise.
  • Fennel contains vitamin C, potassium and fiber.

What’s the Best Way to Eat Fennel?

  • Fennel pairs well with fish, shellfish, citrus, carrots, tomatoes, tofu, pork and chicken.
  • Add fennel to salads, slaws, pasta and soup.
  • Use fennel fronds as a colorful garnish.

Selection & Preparation

  • Selection: Choose firm bulbs that feel heavy for their size.
  • Storage: Store in the refrigerator in a plastic bag or container.
  • Preparation: Slice off the stalks and root end of the bulb, then slice the bulb into quarters and remove the core.
  • Cooking: Enjoy the bulb raw, roasted, braised, caramelized or grilled.

  • Serving Size: 1 cup.
  • Amount Per Serving
    • Calories: 240.
    • Total Fat: 13 g.
    • Total Carbohydrates: 13 g.
    • Dietary Fiber: 3 g.
    • Protein: 19 g.

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