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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Food Trivia

Cooking food is one of the great revolutionary innovations of history because it not only transformed the way we prepare food, but because it also became a center of cultural communion and organized society.

Food Joke

I tried not to be biased in hiring a handicapped person, but his placement counselor assured me that he would be a good, reliable busboy. I had never had a mentally-handicapped employee, and I wasn't sure I wanted one. I wasn't sure how my customers would react to Stevie. He was short, a little dumpy, and had the smooth facial features and thick-tongued speech of Down Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids traveling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ;" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was convincing him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus the dishes and glasses onto a cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met. Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie had missed work. He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Down Syndrome often had heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months. A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery and doing fine. Frannie, my head waitress, let out a war whoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of the 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look. He grinned. "OK, Frannie, what was that all about?" he asked. "We just got word that Stevie is out of surgery and going to be okay." "I was wondering where he was. I had a new joke to tell him. What was the surgery about?" Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed. "Yeah, I'm glad he is going to be OK," she said, "but I don't know how he and his mom are going to handle all the bills. From what I hear, they're barely getti.

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