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| Fennel, Orange and Arugula Salad |
| Serves:4 |
| This is a light and refreshing salad that goes well with grilled poultry or fish. The fennel, orange segments and arugula can be prepared in advance, but make the dressing and toss the salad at the last minute. Fresh fennel, sometimes called anise, has a light green bulb with darker green stalks and dill-like fronds. The texture is crunchy, and the flavor resembles black licorice. |
Origin: Italian
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Ingredients:
3 fennel bulbs with fronds
3 large navel or Valencia oranges
1 bunch arugula
6 tablespoons COLAVITA Extra Virgin Olive Oil
Juice of 1 lemon
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
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Preparation:
1. Coarsely chop enough of the fennel fronds to measure 1 cup; set aside. Cut the fennel stalks even with the top of the bulb, cut the bulb into quarters through the core. If necessary, remove any tough outer layers from the fennel, cut out and discard the core from each section. Slice the fennel into 1/4 inch strips and place them along with the chopped fronds in a serving bowl. 2. With a paring knife cut off the peel and white pith from the oranges. Working over a bowl, cut between the membranes to free the individual segments. With a slotted spoon, transfer the orange segments to bowl with fennel. Reserve any orange juice in the bowl. 3. Trim any thick stems and yellow or wilted arugula leaves. Wash in cool water to remove all sand or grit. Dry well, preferably in a salad spinner, add to the bowl with the fennel and oranges sections. 4. Combine the olive oil, lemon juice, salt and pepper with the orange juice in the bowl. Whisk thoroughly, pour over fennel mixture. Toss well. Garnish with additional fronds if desired. Serve immediately.
Per Serving: 284 Calories (kcal); 21g Fat (3g Sat, 15g Mono, 2g Poly); 3g Protein; 26g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 359mg Sodium. Food Exchanges: 1/2 Grain (Starch); 0 Vegetable; 1 Fruit; 4 Fat.
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