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Orange Fennel Pork Chops
Ingredients:
- (3) navel oranges
- (1 tsp.) lemon juice
- (1/2 tsp.) sugar
- (1/2 tsp.) cornstarch
- (1/2 tsp.) salt, divided
- (4 4-oz.) boneless pork chops, 1/2 inch thick, trimmed
- (2 tsp.) fennel seeds, roughly chopped or coarsely ground in a spice grinder
- (1/4 tsp.) freshly ground pepper
- (1 Tbsp.) extra-virgin olive oil
- (1 large) fennel bulb, cored and thinly sliced
- (1) shallot, chopped
- (3 cups) watercress or arugula, tough stems removed
Preparation Time
About 15 minutes
Cook Time
About 10 minutes
Instructions
- 1Using a small pairing knife, remove the skin and white pith from the oranges, then cut them into segments into a bowl. Squeeze remaining orange juice into bowl. Transfer segments only into a separate bowl.
- 2Add lemon juice, sugar, cornstarch and 1/2 tsp. salt to orange juice, whisk to combine, set aside.
- 3Place a large nonstick skillet over medium heat. Add oil. Meanwhile, in a small bowl, mix together fennel seeds and remaining salt and pepper. Season both sides of pork chops with mixture.
- 4Place chops in pan, cook 4-6 or until golden brown, turning once. Remove from pan and cover with a foil tent.
- 5Return pan to heat and add fennel and shallot, cook for 1 minute, stirring. Add watercress, cook another 1-2 minutes. Add orange segments, stir, pour onto platter.
- 6Add orange juice and pork chop juices back to the pan. Stir over heat for about a minute, stirring. Top fennel salad with pork chops and pour the sauce over the top. Enjoy!
Nutritional Information
Serving Size: 1/4 of dish
Amount Per Serving:
- Calories 257
- Total Fat 10 g
- Total Carbohydrate 20 g
- Protein 24 g
- Cholesterol 66 mg
- Sodium 378 mg
- Fiber 5 g
Additional Information
Recipe Category: Dinner
Recipe Subcategory: Entrées with Pork
Recipe Ethnicity: N/A
Dietetic Info:
- Glycemic Index:
- Gluten Free: Yes
Vegetarian/Allergen Info: Contains Pork
NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.
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Recipe