Fennel — a vegetable that resembles a rounded, swollen cluster of celery stalks — has a mild, sweet licorice flavor. Strip away any coarse outer portion of the fennel bulb before using in recipes.
- 4 pork tenderloin fillets, each 4 ounces
- 2 tablespoons olive oil
- 1 teaspoon fennel seeds
- 1 fennel bulb, cored and thinly sliced
- 1 sweet onion (Vidalia), thinly sliced
- 1/2 cup dry white wine
- 1 can (12 ounces) low-sodium chicken broth
- Fennel fronds, for garnish
- Orange slices, for garnish
- Place the pork between sheets of wax paper. Pound each with a mallet or roll with a rolling pin until about 1/4-inch thick.
- In a heavy, nonstick skillet, heat the oil over medium heat. Add the fennel seeds and stir until fragrant, about 3 minutes. Add the pork and cook until browned, about 3 minutes on each side. Remove the pork from the skillet and cover to keep warm.
- Add the fennel and onion slices to the skillet. Saute until tender, about 5 minutes. Remove the vegetables from the skillet and cover to keep warm.
- Add the wine and chicken broth to the skillet. Boil over high heat until reduced in half. Return the pork to the skillet, cover and cook over low heat for 5 minutes. Remove the cover and add the fennel and onion mixture. Cover and cook another 2 minutes. Serve on warmed plates garnished with fennel fronds and orange slices.
Nutritional analysis per serving
- Calories 226
- Total carbohydrate 8 g
- Dietary fiber 2 g
- Sodium 133 mg
- Saturated fat 2 g
- Total fat 10 g
- Cholesterol 75 mg
- Protein 26 g
- Monounsaturated fat 6 g