Pork Chops with Orange & Fennel Salad
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.
Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Carb Low Sat Fat Low Sodium
- 3 navel oranges
- 1 teaspoon lemon juice
- 1/2 teaspoon sugar
- 1/2 teaspoon cornstarch
- 1/2 teaspoon salt, divided
- 4 4-ounce boneless pork chops, 1/2 inch thick, trimmed
- 2 teaspoons fennel seeds, roughly chopped or coarsely ground in a spice grinder
- 1/4 teaspoon freshly ground pepper
- 1 tablespoon extra-virgin olive oil
- 1 large fennel bulb, cored and thinly sliced
- 1 shallot, chopped
- 3 cups watercress, or arugula, tough stems removed
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.
- Serving: Per serving
- Calories: 257
- Carbohydrates: 20g
- Fat: 10g
- Protein: 24g
- Dietary Fiber: 5g
- Saturated Fat: 2g
- Monounsaturated Fat: 5g
- Cholesterol: 66mg
- Potassium: 818mg
- Sodium: 378mg
- Exchanges: 1 fruit, 1 vegetable, 3 lean meat
- Carbohydrate Servings: 1
Get in the Know
Stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips.