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. Source: EatingWell Magazine, January/February 2009

EatingWell Test Kitchen
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Ingredients

Directions

  • 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.

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  • 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.

  • 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.

  • 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 Facts

238 calories; 8.9 g total fat; 2 g saturated fat; 57 mg cholesterol; 372 mg sodium. 781 mg potassium; 20.1 g carbohydrates; 4.7 g fiber; 12 g sugar; 20.8 g protein; 1698 IU vitamin a iu; 81 mg vitamin c; 56 mcg folate; 135 mg calcium; 1 mg iron; 50 mg magnesium; 1 mg thiamin; 1 g added sugar;

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