Nutrients, Calories, Benefits of Fennel (onion), Raw

Required products :

• 2 small sea bass, cleaned, deboned and cut in half
• 1 fennel head, thinly sliced
• 1 lemon slices
• handful of fresh basil leaves, chopped
• a small handful of black olives
• 1 tablespoon olive oil

Method of preparation :

Turn the oven to 200 degrees.

Wash, dry and fill the fish with pieces of fennel, lemon and basil leaves, and arrange the rest on the side with olives. Sprinkle with olive oil and bake the sea bass for 30 minutes or until done.

Serve the tender fish with roasted vegetables and enjoy not only the taste but also all the benefits it will bring you.

Enjoy your meal!

Required products :

• 1 kg of upper chicken legs
• 3 tablespoons butter
• 1 fennel, chopped
• 1 stalk of leek, cleaned and cut only the green part
• 240 grams of orzo pasta
• 1/3 tea glass of dry white wine
• 2 1/2 teaspoons chicken broth
• 1 tablespoon lemon juice
• 1 teaspoon grated lemon peel
• salt and pepper to taste

Method of preparation :

Turn on the oven to preheat to 200 degrees.

Season the chicken legs with salt and pepper and heat a pan with a fireproof handle on the hob. Melt 2 tablespoons of butter in it and fry the meat skin side down until it acquires a golden brown tan - about 6-8 minutes. Then transfer the pan with the chicken to the oven to cook - about another 10-15 minutes. Transfer the meat to a serving plate.

Cut the fennel and leeks and season with salt and pepper. Fry them in the same pan for about 4-5 minutes until the leeks start to change color. Add the orzo paste and let it bake until the edges turn brown - about 3 minutes. Pour the wine and cook until the liquid evaporates, after about a minute, when the wine has reduced, add half a glass of chicken broth. Continue to add 1/2 cup of broth when the liquid is absorbed by the paste and so on until the broth is over and the orzo paste is cooked (this takes about 10-15 minutes).

Remove from the heat and season with salt and pepper and add the lemon juice. Add the last spoonful of oil, then sprinkle with a little of the fennel leaves, put the chicken on the pasta and finish with the lemon peel.

Required products :

• 1 tablespoon olive oil
• 1 kg of chicken legs, whole
• 3 cloves garlic, mashed + 1 small clove thinly sliced
• 1 onion, thinly sliced
• 1 cinnamon stick
• 1 cup arborio rice
• 4 sprigs of thyme
• 2.5 liters of chicken broth
• 1/2 lemon - peel and juice
• 1/2 cup roasted walnuts (pecans), finely chopped

Method of preparation :

In a pan, heat the olive oil and fry the meat for about 6 minutes on each side until golden. Transfer to a plate.

In a pan, fry the garlic, onion and fennel until caramelized - about 15 minutes.

Return the meat to the pan, including the juices that have separated in the plate.

Add rice, cinnamon, thyme and broth. Wait for the sauce to boil, then reduce the temperature to low and cook for 2 hours. Remove the cinnamon stick and thyme stalks.

Transfer the meat to a board and bone it, return it to the soup. If desired, add 1/4 tea cup of hot water to dilute the broth. Season with lemon juice.

Combine the remaining garlic (1 clove) with the fennel stalks, lemon peel and walnuts.

Serve the soup with the walnut mixture and pour with extra olive oil if desired.