Pork Chops with Orange & Fennel Salad

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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.

Pork Chops with Orange & Fennel Salad
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 35 minutes

  • 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

Directions
  1. 4 servings

  2. 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.

  3. 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.

  4. 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.

  5. 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.


Nutritional Facts

Servings
4
Per serving
Calories
257
Carbohydrates
20g
Fat
10g
Saturated Fat
2g
Monounsaturated Fat
5g
Protein
24g
Cholesterol
66mg
Dietary Fiber
5g
Potassium
819mg
Sodium
378mg
Added Sugars
1g
Exchanges
1 fruit
1 vegetable
3 lean meat
Carbohydrate Servings
1
Vitamin C (135% daily value)
Vitamin A (24% dv)
Potassium (23% dv).

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