Pork Chops with Orange & Fennel Salad

Pork Chops with Orange & Fennel Salad Recipe Fennel-crusted pork chops with a warm citrus-and-fennel salad is a terrific antidote to a dreary winter day. Serve with crusty whole-grain bread or brown rice.


From EatingWell:  January/February 2009

4 servings | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

  • 3 navel oranges
  • 1 teaspoon lemon juice
  • 1/2 teaspoon sugar
  • 1/2 teaspoon cornstarch
  • 1/2 teaspoon salt, divided
  • 4 4-ounce boneless pork chops, 1/2 inch thick, trimmed
  • 2 teaspoons fennel seeds, roughly chopped or coarsely ground in a spice grinder
  • 1/4 teaspoon freshly ground pepper
  • 1 tablespoon extra-virgin olive oil
  • 1 large fennel bulb, cored and thinly sliced
  • 1 shallot, chopped
  • 3 cups watercress, or arugula, tough stems removed

Preparation

  1. Remove the skin and white pith from oranges with a sharp knife. Working over a bowl, cut the segments from their surrounding membranes. Squeeze juice in the bowl before discarding membranes. Transfer the segments with a slotted spoon to another bowl. Whisk lemon juice, sugar, cornstarch and 1/4 teaspoon salt into the bowl with the orange juice. Set aside.
  2. Season pork chops on both sides with fennel seeds, the remaining 1/4 teaspoon salt and pepper. Heat oil in a large nonstick skillet over medium heat. Add the chops and cook until browned and just cooked through, 2 to 3 minutes per side. Transfer to a plate and tent with foil to keep warm.
  3. Add sliced fennel and shallot to the pan and cook, stirring, for 1 minute. Add watercress (or arugula) and cook, stirring, until it begins to wilt, 1 to 2 minutes more. Stir in the reserved orange segments, then transfer the contents of the pan to a platter.
  4. Add the reserved orange juice mixture and any accumulated juices from the pork chops to the pan. Cook, stirring constantly, until slightly thickened, about 1 minute. Serve the pork chops on the fennel salad, drizzled with the pan sauce.

Nutrition Profile

Diabetes appropriate | Low calorie | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium | Gluten free | View Complete Nutrition Guidelines»

Nutrition
Per serving:

257 calories; 10 g fat (2 g sat, 5 g mono); 66 mg cholesterol; 20 g carbohydrates; 1 g added sugars; 24 g protein; 5 g fiber; 378 mg sodium; 818 mg potassium.

Nutrition Bonus: Vitamin C (140% daily value), Vitamin A (25% dv), Potassium (23% dv).

1 Carbohydrate Serving

Exchanges: 1 fruit, 1 vegetable, 3 lean meat

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