Pork Chops with Orange & Fennel Salad

Pork Chops with Orange & Fennel Salad might be a good recipe to expand your main course recipe box. This gluten free and dairy free recipe serves 4 and costs $2.22 per serving. One portion of this dish contains around 27g of protein, 12g of fat, and a total of 291 calories. 381 person have tried and liked this recipe. From preparation to the plate, this recipe takes around 35 minutes. It is brought to you by Eating Well. Head to the store and pick up arugula, pepper, navel oranges, and a few other things to make it today. With a spoonacular score of 91%, this dish is great. If you like this recipe, you might also like recipes such as Pork Chops with Fennel, Orange, and Olive Salad, Pork Three Ways: Brined Pork Chops, Fennel-Fontina Sausage, and Swiss Chard with Bacon and Fennel over Polenta Cakes, and Pork Chops With Fennel.

Servings: 4

Preparation duration: 35 minutes

 

Ingredients:

3 cups watercress, or arugula, tough stems removed

1/2 teaspoon cornstarch

1 large fennel bulb, cored and thinly sliced

2 teaspoons fennel seeds, roughly chopped or coarsely ground in a spice grinder

1 teaspoon lemon juice

3 navel oranges

1 tablespoon extra-virgin olive oil

1/4 teaspoon freshly ground pepper

4 4-ounce boneless pork chops, 1/2 inch thick, trimmed

1/2 teaspoon salt, divided

1 shallot, chopped

1/2 teaspoon sugar

Equipment:

knife

bowl

slotted spoon

whisk

frying pan

aluminum foil

Cooking instruction summary:

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.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.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.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.

 

Step by 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.

2. Transfer the segments with a slotted spoon to another bowl.

3. Whisk lemon juice, sugar, cornstarch and 1/4 teaspoon salt into the bowl with the orange juice. Set aside.Season pork chops on both sides with fennel seeds, the remaining 1/4 teaspoon salt and pepper.

4. Heat oil in a large nonstick skillet over medium heat.

5. Add the chops and cook until browned and just cooked through, 2 to 3 minutes per side.

6. Transfer to a plate and tent with foil to keep warm.

7. Add sliced fennel and shallot to the pan and cook, stirring, for 1 minute.

8. 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.

9. 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.

10. Serve the pork chops on the fennel salad, drizzled with the pan sauce.


Nutrition Information:

Quickview
290k Calories
26g Protein
11g Total Fat
20g Carbs
25% Health Score
Limit These
Calories
290k
15%

Fat
11g
18%

  Saturated Fat
3g
21%

Carbohydrates
20g
7%

  Sugar
10g
11%

Cholesterol
75mg
25%

Sodium
382mg
17%

Get Enough Of These
Protein
26g
53%

Vitamin C
72mg
88%

Vitamin B1
0.85mg
56%

Selenium
38µg
54%

Vitamin B3
9mg
50%

Vitamin B6
0.97mg
48%

Phosphorus
322mg
32%

Potassium
929mg
27%

Fiber
4g
19%

Vitamin K
18µg
18%

Vitamin B2
0.3mg
17%

Folate
68µg
17%

Magnesium
60mg
15%

Vitamin A
704IU
14%

Zinc
2mg
14%

Vitamin B5
1mg
13%

Manganese
0.26mg
13%

Calcium
115mg
12%

Vitamin B12
0.6µg
10%

Iron
1mg
9%

Copper
0.17mg
8%

Vitamin E
0.88mg
6%

Vitamin D
0.45µg
3%

covered percent of daily need
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