Golden-topped fennel

 
                            Golden-Topped Fennel
 
 Recipe By     : Good Housekeeping, July 1997
 Serving Size  : 4    Preparation Time :0:40
 Categories    : Light Meal                       Main Courses
                 New                              Rice
                 Vegetables                       Vegetarian
 
   Amount  Measure       Ingredient -- Preparation Method
 --------  ------------  --------------------------------
    4      x 225g bulbs  fennel -- approx
                         salt and freshly ground black pepper
  125      g             mixed white and wild rice
  125      g             onions
  275      g             small brown-cap mushrooms
    1      small bunch   watercress
    2      tsp           oil
    2      tbsp          soy sauce
   25      g             low-fat spread
    2      level tbsp    white plain flour
  300      ml            skimmed milk
   40      g             freshly grated Parmesan cheese
                         grilled cherry tomatoes and watercress -- to garnish
 
 1. Halve the fennel lengthways; remove and discard the central core. Cook
 in boiling salted water for about 15 minutes until just tender, then drain
 well. Cook the rice in boiling salted water until just tender (follow
 packet instructions); drain well.
 
 2. Meanwhile, roughly chop the onions, slice the mushrooms and roughly chop
 the watercress. Heat the oil in a frying pan and sauté the onion for 2
 minutes. Add the mushrooms and cook, stirring, for 4-5 minutes or until all
 excess moisture is driven off. Add the rice, watercress and soy sauce; season.
 
 3. Meanwhile, make the Parmesan sauce. Melt the low-fat spread in a small
 pan, then stir in the flour, followed by the milk. Bring slowly to the
 boil, stirring continually, until sauce thickens. Whisk until smooth;
 simmer gently for 1-2 minutes. Stir in 25g cheese and season. Keep warm
 over a low heat. 
 
 4. Arrange the fennel halves in a shallow ovenproof dish. Pile the mushroom
 mixture on to each one, spoon the sauce over, sprinkle with the remaining
 Parmesan cheese and grill until golden brown. To serve, garnish with the
 halved, grilled cherry tomatoes and watercress. 
 
 
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 NOTES : Preparation time: 20 minutes
 Cooking time: 20 minutes
 270 cals per serving
 high fibre
 Serves 4