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 servings, generous 1 cup each

Active Time: 20 minutes

Total Time: Slow-cooker time: 5-8 hours

Nutrition Profile

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

Preparation

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

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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