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Pork Chops with Orange and Fennel Salad

Pork Chops with Orange and Fennel Salad
This Recipe Is:

WebMD Recipe from EatingWell.com

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.

Ingredients
Prep: 35 minutes | Total Time: 35 minutes
  • 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
  • shallot, chopped
  • 3 cups
    watercress or arugula, tough stems removed
Instructions
  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.

 

Nutritional Information

Makes: 4 servings
  • Calories257
  • Fat10 g
    • Saturated fat2 g
  • Cholesterol66 mg
  • Carbohydrates20 g
    • Dietary fiber5 g
  • Protein24 g
  • Sodium378 mg
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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