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Lemon and Olive Oil Marinated BBQ Fennel Hearts

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The barbecue is out so let the grilling season begin! Get inspired by this sweet flavored veggie and toss it in the grill, next time you organize a BBQ! But before you do it, don’t forget to
coax your fennel hearts with a marinade of lemon and extra virgin olive oil and you’ll have the perfect side dish for a barbecue.

Further Food Nutritionist Commentary:

Interestingly, lemons are a hybrid of limes and citrons. Additionally, eating lemons may lower one's risk of heart disease, cancer and kidney stones due to its great source of vitamin C and fiber. Lemons are often times overlooked or just used for garnish, yet they should be considered all stars as they contain flavonoids and antioxidants, which can potentially neutralize free radicals and protect against heart disease and cancer. Also, flavonoids may improve blood flow through arteries, decreasing the ability of arteries to form blood clots and prevent oxidation of “bad” LDL cholesterol. These fruits are also high in folate, thiamin and vitamin C, which play a secondary protective role wound healing and holding blood vessels, tendons, ligaments and bone together. Not keen on lemons? Opting for limes, grapefruit, oranges or tangerines can provide similar benefits.

By Nikki Nies, MS,RD, LD

Lemon and Olive Oil Marinated BBQ Fennel Hearts

  • Prep Time:15 minutes
  • Cook Time:15 minutes
  • Servings: 2

Ingredients

2 medium fennel hearts, sliced
2 tablespoons extra virgin olive oil (more to drizzle)
2 tablespoons lemon juice
Zest of half a lemon

Instructions

  1. Place fennel, oil, lemon juice and zest in a shallow dish, season with salt and pepper and coat well to absorve the flavors.
  2. Let stand to marinate for at least 10 minutes.
  3. Toss the fennel slices on the barbecue or grill pan for 5-10 minutes on each side, turning several times with tongs, until crisp-tender and edges slightly charred.
  4. Drizzle with additional olive oil and serve with your favorite grilled meat, fish or tofu.
Place fennel, oil, lemon juice and zest in a shallow dish, season with salt and pepper and coat well to absorve the flavors. Let stand to marinate for at least 10 minutes. Toss the fennel slices on the barbecue or grill pan for 5-10 minutes on each side, turning several times with tongs, until crisp-tender and edges slightly charred. Drizzle with additional olive oil and serve with your favorite grilled meat, fish or tofu.

Nutrition Information

Per Serving: Calories: 196; Total Fat: 15 g; Saturated Fat: 2 g; Monounsaturated Fat: 10 g; Polyunsaturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 282 mg; Potassium: 984 mg; Carbohydrate: 18 g; Fiber: 7 g; Sugar: 10 g; Protein: 3 g

Nutrition Bonus:

Vitamin C: 57%; Vitamin A: 45%; Iron: 10%; Calcium: 12%

 

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