Pork Chops with Orange & Fennel Salad
From: EatingWellFennel-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.
Servings: 4 servings
Prep: 35 mins
Total: 35 mins
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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
Directions
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.
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.
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.
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 Facts
Calories 257, Total Fat 10 g, Saturated Fat 2 g, Monounsaturated Fat 5 g, Cholesterol 66 mg, Sodium 378 mg, Carbohydrate 20 g, Fiber 5 g, Protein 24 g, Potassium 818 mg. Daily Values: Vitamin A 25%, Vitamin C 140%. Exchanges: Fruit 1, Vegetable 1, Lean Meat 3.
Percent Daily Values are based on a 2,000 calorie diet
Percent Daily Values are based on a 2,000 calorie diet
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