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Garlic-fennel Pork
Nutrition Facts
| Serving Size | ½ of recipe |
| Calories | 280 |
| Total Fat | 14 g |
| Saturated Fat | 3.5 g |
| Sodium | 637 mg |
| Total Carbohydrate | 2 g |
| Dietary Fiber | 0.5 g |
| Protein | 25 g |
Ingredients and Preparation
| Ingredients | Measures |
|---|---|
| Boneless pork loin chops (about ½ pound), visible fat trimmed | 2 |
| Garlic powder | ½ teaspoon |
| Salt | ½ teaspoon |
| Olive oil | 1 tablespoon |
| Fennel seed | 1 ½ teaspoons |
| White wine | 4 ounces |
Directions
- Sprinkle both sides of pork with garlic powder and salt.
- Heat olive oil in a medium to large skillet over medium heat. Add pork chops to pan and sprinkle with fennel seeds on both sides.
- Cook for a few minutes on each side, until nicely browned.
- Reduce heat to low and then add wine to the pan. Simmer with lid on for 20 minutes, turning pork chops over half way through.
Exchanges
3.5 lean meats; 1 fat
3.5 lean meats; 1 fat
Side Suggestions: Winter Vegetables
Preheat oven to 400ºF. Mix ½ cup diced parsnip, 1 diced, medium carrot, ½ cup diced turnip, and 1 diced, medium white potato with 2 teaspoons olive oil. Place on heavy baking sheet or roasting pan. Bake for 30 minutes, or until vegetables are tender and slightly browned. Sprinkle with ¼ teaspoon salt and pepper to taste. Nutrition Info (for ½ of recipe): 161 calories; 28 g carbohydrate; 3 g protein; 5 g fat (0.5 g sat); 5.5 g fiber; 333 mg sodium. Exchanges: 2 vegetables; 1 starch; 1 fat.
Preheat oven to 400ºF. Mix ½ cup diced parsnip, 1 diced, medium carrot, ½ cup diced turnip, and 1 diced, medium white potato with 2 teaspoons olive oil. Place on heavy baking sheet or roasting pan. Bake for 30 minutes, or until vegetables are tender and slightly browned. Sprinkle with ¼ teaspoon salt and pepper to taste. Nutrition Info (for ½ of recipe): 161 calories; 28 g carbohydrate; 3 g protein; 5 g fat (0.5 g sat); 5.5 g fiber; 333 mg sodium. Exchanges: 2 vegetables; 1 starch; 1 fat.
Side Suggestions: Green Salad
Top bagged, prewashed mixed greens with your favorite dressing.
Top bagged, prewashed mixed greens with your favorite dressing.
