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Fennel & Pork Stew

:  January/February 2012

Your rating: None Average: 3.8 (19 votes)

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.


Fennel & Pork Stew Recipe

Makes: 8 servings, generous 1 cup each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low carbohydrate | Low saturated fat | Low cholesterol | Low sodium | High potassium | Heart healthy | Diabetes appropriate | Gluten free | Healthy weight |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  1. Spread fennel and onion in an even layer in a 5- to 6-quart slow cooker. Cover and refrigerate fennel fronds.
  2. 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.
  3. 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.
  4. 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

Nutrition

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


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Recipe Categories

Type of Dish
Soups/stews
Main dish, meat
Ease of Preparation
Easy
Ethnic/Regional
American
Total Time
More than 1 hour
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High potassium
Gluten free
Servings
8 or more
Main Ingredient
Pork
Preparation/ Technique
Saute
Slow cooker/Crockpot
Meal/Course
Dinner

Season
Fall
Winter
Style/Theme
Budget
Comfort foods
Entertaining, casual
Everyday favorites
Make ahead instructions
Publication
January/February 2012
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