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
Servings

4

Dinner

Orange Fennel Pork Chops

Fennel seed crusted pork chops are pan seared until crispy then served over a fennel watercress salad with a sweet orange sauce.

Preparation Time

About 15 minutes

Cook Time

About 10 minutes

    Instructions

  1. 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.
  2. 2Add lemon juice, sugar, cornstarch and 1/2 tsp. salt to orange juice, whisk to combine, set aside.
  3. 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.
  4. 4Place chops in pan, cook 4-6 or until golden brown, turning once. Remove from pan and cover with a foil tent.
  5. 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.
  6. 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.