Pork Chops with Orange & Fennel Salad

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

Serves Prep Time Total Time
4 35 min 35 min

Directions

Ingredients

  • 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

Cooking Instruction

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

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

  • 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

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