Name: Grilled Fennel-Rubbed Pork Chops & Apricots
Prep time: 25 min
Total time: 25 min
Ingredients: 2 teaspoons coriander seeds; 2 teaspoons fennel seeds; 2 tablespoons extra-virgin olive oil; 1 tablespoon brown sugar; 0.75 teaspoon salt; 0.5 teaspoon ground pepper; 4 thin-cut bone-in pork chops (about 1 1/2 pounds total); 8 firm ripe apricots or 4 nectarines, halved and pitted; 0.25 cup crumbled feta cheese; 2 tablespoons chopped fresh mint

Grilled Fennel-Rubbed Pork Chops & Apricots

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Toasting and grinding your own spices for a flavorful rub is the quickest, easiest way to build surefire flavor in this easy pork chop recipe. Serve with a simple tossed salad and some roasted sweet potatoes to round out the meal.

Breana Lai Killeen, M.P.H., RD

Updated on March 5, 2020

Prep Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Heart Healthy Low-Calorie Low Carbohydrate Diabetes Appropriate Egg Free Gluten-Free Low Sodium Nut-Free Soy-Free Healthy Aging Healthy Immunity

Jump to Nutrition Facts

Ingredients

2 teaspoons coriander seeds
2 teaspoons fennel seeds
2 tablespoons extra-virgin olive oil
1 tablespoon brown sugar
¾ teaspoon salt
½ teaspoon ground pepper
4 thin-cut bone-in pork chops (about 1 1/2 pounds total)
8 firm ripe apricots or 4 nectarines, halved and pitted
¼ cup crumbled feta cheese
2 tablespoons chopped fresh mint

Directions

Preheat grill to medium-high.
Toast coriander and fennel seeds in a small dry skillet over medium heat until fragrant, about 1 minute. Coarsely grind in a spice grinder or mortar and pestle. Transfer to a small bowl and stir in oil, brown sugar, salt and pepper. Coat both sides of pork chops with the mixture.
Oil the grill rack. Grill the pork chops until an instant-read thermometer inserted into the thickest part without touching bone registers 145 degrees F, 2 to 3 minutes per side. Grill apricots (or nectarines) on the coolest part of the grill, turning occasionally, until tender, about 4 minutes total. Transfer the pork chops and fruit to a serving dish and let rest for 5 minutes. Serve topped with feta and mint.

Nutrition Facts (per serving)

272	Calories
13g	Fat
13g	Carbs
27g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 pork chop & 4 apricot (or 2 nectarine) halves
Calories 272
% Daily Value *
Total Carbohydrate 13g	5%
Dietary Fiber 2g	9%
Total Sugars 10g
Added Sugars 3g	6%
Protein 27g	53%
Total Fat 13g	16%
Saturated Fat 4g	20%
Cholesterol 83mg	28%
Vitamin A 1506IU	30%
Vitamin C 8mg	9%
Folate 12mcg	3%
Sodium 576mg	25%
Calcium 104mg	8%
Iron 2mg	10%
Magnesium 41mg	10%
Potassium 555mg	12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.