Creamed Pearl Onions and Fennel with Crispy Spiced Breadcrumbs - PCOS-Friendly Recipe
This Creamed Pearl Onions and Fennel with Crispy Spiced Breadcrumbs is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 4 tablespoons (1/2 stick) unsalted butter, melted, divided
- 1 large fennel bulb with fronds
- 2 (12-ounce) bags frozen pearl onions, thawed
- Kosher salt
- 1 1/3 cups heavy cream
- Finely grated zest from 1 orange
- 1 cup panko (Japanese breadcrumbs) or coarse plain breadcrumbs
- 1/2 cup finely grated Parmesan
- 1/3 cup finely chopped flat-leaf parsley
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon red pepper flakes
Instructions
- Position rack in middle of oven and preheat to 400 ºF. Brush a 2-qt. gratin or baking dish, preferably oval or rectangular, with 1/2 Tbsp. butter.
- Cut fennel bulb and stems into 1/4" pieces. Finely chop 2 Tbsp. fennel fronds; set aside.
- Combine onions, fennel bulb and stems, 1/4 tsp. salt, and 3/4 cup water in a large saucepan. Bring to a boil over high heat, stirring occasionally. Reduce heat to medium, cover, and simmer 5 minutes. Drain onion mixture, pat dry, and transfer to prepared dish.
- Bring cream and 1/2 tsp. salt to a boil in a small saucepan over medium-high heat, then pour over onion mixture. Bake 15 minutes.
- Meanwhile, combine orange zest, breadcrumbs, cheese, parsley, black pepper, red pepper flakes, reserved fennel fronds, 1/2 tsp. salt, and remaining 3 1/2 Tbsp. melted butter in a medium bowl.
- Remove onion mixture from oven and top with breadcrumb mixture. Return to oven and continue baking until breadcrumbs are deep golden brown and cream is bubbling around the edges, 25 –30 minutes. Let rest 10 minutes before serving.
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Frequently Asked Questions
Yes, this Creamed Pearl Onions and Fennel with Crispy Spiced Breadcrumbs recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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