In the final stretch of summer, you may be looking for a healthy dinner recipe that keeps you cool.
Amy Ansaldo, RD, LD, one of our inpatient dietitians, shared her recipe for an orange-braised fennel and beet salad.
Combining beets and fennel creates a nutritional powerhouse. Beets help lower blood pressure and reduce inflammation, while crisp fennel supports the immune system and digestive wellness.
Orange-Braised Fennel and Beet Salad
Ingredients
Serves 3-4
Prep Time: 30 minutes
Total Time: 1 hour
- 1 large fennel bulb
- 1 large beet
- 1 medium orange, zested and juiced (about ¼ cup of juice)
- 2 tbsp extra-virgin olive oil
- ½ tsp garlic
- 1 head of lettuce, chopped
- 2-3 oz goat cheese or feta, if desired
Instructions
Step 1. Cut the stems and leaves off the beet and place in a medium pot filled with water. Cover and cook on medium-high heat (a low boil) for 40 minutes. Once done, remove from water and set aside to cool.
Step 2. Cut the stalks and fronds off the fennel (you can save these for other recipes or to make stock). Slice the fennel bulbs in half, lengthwise, through the core. Slice each half into quarters so you are left with eight pieces per bulb.
Step 3. In a sauté pan, heat the olive oil over medium-high heat. Cook the fennel on one side for 3 minutes, then flip and cook for 3 more minutes. Add garlic and black pepper and stir together. Make sure all sides are coated and sauté for another 2 to 3 minutes.
Step 4. Reduce the heat to medium. Pour in the orange juice, scraping up any browned bits from the bottom. Cover and cook for 5 minutes. Remove the lid to reduce the liquid and add the zest. Set aside to cool.
Step 5. Now that the beets are cooled, remove the beet skin with a paper towel or peeler.
Step 6. Slice beet into desired size and shape and place on top of lettuce.
Step 7. Top beets and greens with fennel and drizzle with any liquid remaining.
Step 8. Add crumbled cheese, if desired, and serve.