Fennel and Sausage Bake

Fennel and Sausage Bake is a hearty and flavorful Italian dish that combines the aromatic sweetness of fennel with the savory richness of sausage. This low-carb meal is perfect for a cozy dinner, offering a delightful blend of textures and tastes.

Ingredients

• Fennel bulbs - 2 medium (about 300g)
• Italian sausage (bulk or casings removed) - 200g
• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Cherry tomatoes - 150g, halved
• Fresh basil - 10g, chopped
• Dried oregano - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Parmesan cheese - 30g, grated (optional)

Steps

1. Preheat your oven to 200°C (400°F).
2. Trim the fennel bulbs, removing the stalks and fronds, and slice them into thin wedges.
3. In a large oven-safe skillet, heat the olive oil over medium heat. Add the sliced fennel and sauté for about 5 minutes until slightly softened.
4. Add the minced garlic and Italian sausage to the skillet, breaking the sausage apart with a spatula. Cook until the sausage is browned and cooked through, about 8-10 minutes.
5. Stir in the halved cherry tomatoes, chopped basil, dried oregano, salt, and black pepper. Mix well to combine all ingredients.
6. Transfer the skillet to the preheated oven and bake for 20 minutes, until the fennel is tender and the tomatoes have blistered.
7. If desired, sprinkle grated Parmesan cheese over the top and return to the oven for an additional 5 minutes until melted.
8. Remove from the oven, let it cool for a few minutes, and serve warm.

Nutrition

• Calories: 350
• Protein: 22 g
• Carbs: 12 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 24 g
• Saturated Fat: 7 g
• Unsaturated Fat: 13 g
• Water: 0.5 L

Health Benefits

• Fennel is rich in antioxidants and may help improve digestion.
• Italian sausage provides protein, which is essential for muscle repair and growth.

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