Pork Tenderloin with Fennel
From EatingWell: January/February 1995
A garlicky fennel-seed crust and a delicate sauce enriched with pureed fresh fennel are delicious accompaniments to pork tenderloin. Make it a meal: Earthy Barley “Risotto” with Asparagus & Shiitakes would be delicious alongside.
- 4 cloves garlic, crushed
- 1 tablespoon fennel seeds
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 3 teaspoons extra-virgin olive oil, divided
- 2 12-ounce pork tenderloins, trimmed
- 1 1/2 cups chopped fennel bulb, plus fronds for garnish
- 1 small onion, chopped
- 1 1/4 cups reduced-sodium chicken broth
- 1/2 cup dry white wine
- 1 tablespoon reduced-fat sour cream, (optional)
- Preheat oven to 425°F.
- Mash garlic, fennel seeds and salt together on a cutting board with the flat side of a large knife. Place in a small bowl; stir in pepper and 1 1/2 teaspoons oil. Rub the fennel-seed mixture evenly over pork, pressing it into the crevices. Fold the thin tails underneath and secure with butcher’s string or a toothpick.
- Heat a large ovenproof skillet over medium-high heat. Add the pork and cook until lightly browned on one side, about 1 1/2 minutes. Turn the tenderloins over, transfer the skillet to the oven and roast until the internal temperature registers 145°F, 15 to 17 minutes.
- Meanwhile, heat the remaining 1 1/2 teaspoons oil in a heavy saucepan over medium-low heat. Add fennel and onion and cook, stirring often, until softened, 3 to 5 minutes. Add broth and bring to a simmer. Cover and cook over low heat until the vegetables are tender, 10 to 15 minutes. Transfer to a blender or food processor and puree. Return to the saucepan and keep warm.
- When the pork is done, transfer it to a carving board, cover loosely and keep warm. Place the pan (be careful, the handle will be hot) over medium-high heat. Add wine and bring to a boil, stirring. Boil until reduced by half, about 2 minutes. Add to the fennel sauce, along with sour cream (if using). Taste and adjust seasonings. Remove the string or toothpick from the pork and carve into 1/2-inch-thick slices. Spoon the sauce onto plates and fan pork slices over top. Garnish with a few fennel fronds.
Per serving: 197 calories; 7 g fat (2 g sat, 4 g mono); 75 mg cholesterol; 5 g carbohydrates; 0 g added sugars; 25 g protein; 1 g fiber; 294 mg sodium; 561 mg potassium.
Nutrition Bonus: Potassium (16% daily value), Selenium (48% dv), Zinc (16%).
Exchanges: 1 vegetable, 3 very lean meat, 1/2 fat
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- Ease of Preparation
- Total Time
- 45 minutes or less
- Type of Dish
- Main dish, meat
- Main Ingredient
- January/February 1995