Spring greens with fennel and herbs
By Jill Wendholt Silva
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http://www.JewishWorldReview.com The arrival of true spring salad greens is always an exhilarating moment. After a long winter's yawn, the delicate leaves signal the start of lighter, more healthful meals.
Spring greens — usually a combination of mizuna, tatsoi, red oakleaf, sorrel, arugula and frisee — used to show up only at high-end restaurants but recently has become a year-round staple in supermarket produce aisles.
The Star's Spring Greens With Fennel and Herbs is a fresh, clean-tasting combination of greens and fresh herbs. Adding fresh herbs has its perks: Tarragon contains terpene, a phytochemical that helps to stimulate cancer-protective enzymes, and parsley contains powerful antioxidants that stimulate the immune system.
Fresh green beans are low in calories, fat and sodium but high in fiber, vitamins A and C and potassium, while a blush of red radish adds eye appeal.
Fennel adds a lovely bite. Bonus: It's rich in vitamin A and contains fair amounts of potassium, phosphorous and calcium.
Finally, a homemade vinaigrette gives this salad a sprightly finish. Why make your own when the produce department is brimming with bottled and jarred concoctions? Only you can eliminate added (and often unpronounceable) preservatives.
Shopping tips: Fennel looks a bit like an alien spaceship. The antennae "fronds" should be bright green, and the "pod" or bulb should be creamy white without any brown spots.
You can buy bagged or boxed spring greens in the produce section of your supermarket, or you can buy individual heads of lettuce and devise your own mix; see Heads or Bags? on E5. Just keep in mind that the darker the greens, the more good-for-you nutrients they contain.
PREPARATION TIP:
- Slice off and discard the fennel fronds. Slice the bulb as you would an onion
- Fennel will keep for up to a week if refrigerated in a ziptop plastic storage bag
SPRING GREENS WITH FENNEL AND HERBS
Makes 4 servings
• 1 cup fresh trimmed green beans (cut into 1-inch pieces)
• 3 cups mixed, torn spring greens, leaf lettuce, spinach or a combination
• 2 small fennel bulbs, trimmed and thinly sliced
• 4 or 5 radishes, trimmed and thinly sliced
• 1/4 cup flat-leaf parsley leaves
• 2 tablespoons tarragon leaves
• 1 tablespoon minced chives
• 1 tablespoon tarragon-flavored red wine vinegar
• 1 teaspoon freshly squeezed lemon juice
• 1 teaspoon olive oil
• Dash salt
• Freshly ground pepper
Cook green beans in 1/3 cup boiling water 4 minutes. Drain and submerge in ice water until chilled, then drain again.
Combine torn greens, sliced fennel, sliced radishes, parsley, tarragon, chives and drained green beans in salad bowl.
Whisk together vinegar, lemon juice, olive oil and salt. Drizzle over greens and toss well. Season generously with pepper.
Per serving: 86 calories (17 percent from fat), 2 grams total fat (trace saturated fat), no cholesterol, 14 grams carbohydrates, 3 grams protein, 142 milligrams sodium, 6 grams dietary fiber.
Source: http://www.jewishworldreview.com/ess/ess_greens.php3
