Rating: 4 stars
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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


Recipe Summary

35 mins


Ingredient Checklist


Instructions Checklist
  • 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.

  • 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; protein 20.8g; carbohydrates 20.1g; dietary fiber 4.7g; sugars 12g; fat 8.9g; saturated fat 2g; cholesterol 57.3mg; vitamin a iu 1698.1IU; vitamin c 81.1mg; folate 55.8mcg; calcium 134.8mg; iron 1.4mg; magnesium 49.8mg; potassium 780.6mg; sodium 372.4mg; thiamin 0.5mg; added sugar 1g.

1 fruit, 1 vegetable, 3 lean meat