Fennels 'Au Gratin'

I love fennels and their slightly liquorice like taste. They are good just thinly sliced in a salad or on their own with lots of lemon and olive oil but you can try to bake them with some besciamella sauce and they will still come out deliciously tasty.


Fennels, amongs other things, contain vitamins and minerals important to help maintain bone structure.

They are rich in vitamins C and A considered powerful antioxidants; low in sodium (a low sodium intake help lowering blood pressure) and also contain a significant amount of fibre. They also have selenium (not present in many other fruit and vegetables) which can prevent inflamation.


Serves: 4

Preparation time: 20 miutes

Cooking time: 30 minutes


Ingredients:


  • 3/4 fennels

  • Salt, fresh black pepper

  • Butter (grass-fed)

  • Rice milk, 1 glass (can use cow milk if you prefer)

  • 4tbsp flour gluten free ( can use plain flour as well)

  • 1 egg (yolk only)

  • Nutmeg.


Diretions:


Wash the fennels, cut the top off and cut the body into half. Separate each layer and steam cooked them for about 10 minutes. They should be soft nut not completely cooked.


Bescaimella sauce


When the fennels are steaming, melt a thick piece of butter in a medium size sauce pan on low heat. Add 1 tbsp on flour at a time and stir well with a whisk between each spoonful.

Start pouring in little by little some warm milk and keep stirring. After some minutes the sauce should start thickening. When ready add some grated nutmeg and let it rest for a while.

When still warm crack an egg yolk in it and again stir.

The sauce should not be to thick and have a creamy consistency.



When ready, oil an oven proof ceramic dish and lay the fennels inside, sprinkle with salt and pepper on them and pour in some the sauce. Add some little pieces of butter on top.




Cook in the oven 180C degree for 30 minutes and serve warm.


Note:

The trick part is to bring the sauce to the right consistency. It should not be neither to watery nor to dense. The egg will thicken it jsut a little bit more.




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