Fennel & Pork Stew
From EatingWell: January/February 2012
This meltingly tender pork shoulder ragout has a savory broth that’s full of fennel. White wine gives the stew a bright edge of acidity.
- 8 cups thinly sliced fennel (2-3 medium bulbs), plus 1/4 cup chopped fronds
- 1 medium onion, halved and thinly sliced
- 2 1/2 pounds pork shoulder or Boston butt, trimmed of excess fat and cut into 2-inch chunks
- 1 1/2 teaspoons kosher salt, divided
- 1 1/2 teaspoons freshly ground pepper, divided
- 2 tablespoons extra-virgin olive oil, divided
- 3/4 cup dry white wine, such as Sauvignon Blanc
- 4 cloves garlic, minced
- 1 tablespoon finely chopped fresh rosemary
- 2 teaspoons finely chopped fresh oregano
- 1 28-ounce can whole tomatoes, drained
- Spread fennel and onion in an even layer in a 5- to 6-quart slow cooker. Cover and refrigerate fennel fronds.
- Sprinkle pork with 3/4 teaspoon each salt and pepper. Heat 1 tablespoon oil in a large skillet or Dutch oven over medium-high heat. Add about half the pork and cook until brown, 4 to 5 minutes. Transfer to the slow cooker. Repeat with the remaining oil and pork. Add wine to the pan and scrape up any browned bits; remove from the heat.
- Sprinkle garlic, rosemary, oregano and the remaining 3/4 teaspoon each salt and pepper over the pork. Top with the drained tomatoes and pour in the wine from the skillet.
- Cover and cook for 5 hours on High or 7 to 8 hours on Low. Stir the stew well to combine; serve garnished with the reserved fronds.
Tips & Notes
- Make Ahead Tip: Prep fennel, onion and garlic; trim and cut pork. Refrigerate in separate containers. Equipment: 5- to 6-quart slow cooker
Per serving: 249 calories; 13 g fat (4 g sat, 7 g mono); 70 mg cholesterol; 9 g carbohydrates; 0 g added sugars; 20 g protein; 3 g fiber; 303 mg sodium; 641 mg potassium.
Nutrition Bonus: Vitamin C (37% daily value), Zinc (27% dv), Potassium (24% dv), Iron (18% dv)
Carbohydrate Servings: 1
Exchanges: 2 vegetable, 2 1/2 meat, 1 fat
More From EatingWell
If planning out quick and healthy meals for your family is a...
Adding lean protein, such as chicken, turkey, lean beef, low-...
Canned tuna is a quick, healthy and delicious option for...
Wraps are a delicious and healthy alternative to standard...
From grilled steak to creamy chicken, our quick and healthy...
If you’re trying to cut back on carbs or are following a low-...
Asparagus, rhubarb, peas, artichokes, beets, carrots and more...
Take advantage of all of the spring’s fresh produce with our...
Quinoa is a superfood that is packed with fiber and protein...
Healthy scones are as easy to make as a quick bread and these...
Turkish, Lebanese and other Middle Eastern flavors star in...The easiest way to make your chicken sing—punch it up with fresh...
Our healthy lemon recipes are bursting with the bright,...
Preventing heart disease through diet is made easier with our...
Instead of going out for date night, stay in and cook a...
One-pot meals are great, but they often serve a crowd. These...
- Ease of Preparation
- Total Time
- More than 1 hour
- 8 or more
- Main Ingredient
- January/February 2012