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How to Make Fennel-Rubbed Pork Chops with Apple, Kale, and Sweet Potato - A Step-by-Step Guide

Looking for a delicious and nutritious meal that your family will love? Look no further than this recipe for fennel-rubbed pork chops with apple, kale, and sweet potato. This dish is not only packed with flavor, but it's also loaded with healthy ingredients that will leave you feeling satisfied and nourished.

The star of this dish is the fennel-rubbed pork chops, which are super flavorful and perfectly complemented by the sweetness of the apple, the heartiness of the kale, and the earthin...

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Ingredients

  • 1 teaspoon fennel seeds
  • ½ teaspoon whole black peppercorns
  • ¾ teaspoon salt, divided
  • 4 (1-inch thick) boneless pork loin chops
  • ¼ cup olive oil, divided
  • 2 sweet potatoes, peeled and diced
  • ½ onion, cut thinly into half-moons
  • 1 red apple - unpeeled, cored, and sliced into1/4-inch-thick wedges
  • 1 cup reduced-sodium chicken broth
  • 1 teaspoon Dijon mustard
  • 4 cups lightly packed, coarsely chopped kale

Information

  • Prep Time: 30 mins
  • Cook Time: 20 mins
  • Total Time: 50 mins
  • Servings: 4
  • Yield: 4 servings

  • Place fennel seeds and peppercorns in a small zip-top plastic bag. Seal bag and pound spices using a mallet or rolling pin until coarsely ground, or pulse them briefly in a spice or coffee grinder. Sprinkle mixture and 1/4 teaspoon salt on both sides of chops.
  • Heat 2 tablespoons oil in a large, high-sided skillet over medium heat. Add sweet potatoes; cook, stirring occasionally, until fork-tender, 10 to 12 minutes. Sprinkle with 1/4 teaspoon salt, then transfer to a plate.
  • Heat 1 tablespoon oil in the same skillet over medium-high heat. Add chops and reduce heat to medium; cook, turning once, about 4 minutes, or until an instant-read thermometer inserted into thickest parts registers 145 degrees F (63 degrees C). Transfer chops to a plate and tent with foil.
  • Add remaining 1 tablespoon oil and the onion to the skillet; cook until onion softens, about 2 minutes. Add apple; cook 1 minute more. Add broth, stirring to scrape up browned bits, then stir in mustard and sweet potatoes. Increase heat to medium-high; simmer until apple is slightly softened and liquid has slightly reduced, 1 to 2 minutes.
  • Add kale and remaining 1/4 teaspoon salt; cook, stirring occasionally, until kale is tender, about 1 minute. Add any accumulated juices from the plate with pork. Serve chops with vegetable mixture.

    • Nutrition

    600 cal.

    • Total Fat: 31g
    • Saturated Fat: 8g
    • Cholesterol: 90mg
    • Sodium: 667mg
    • Total Carbohydrate: 42g
    • Dietary Fiber: 7g
    • Total Sugars: 10g
    • Protein: 39g
    • Vitamin C: 87mg
    • Calcium: 170mg
    • Iron: 3mg
    • Potassium: 1392mg

    Categories

    Fennel recipes
    Pork chop recipes
    Apple recipes
    Kale recipes
    Sweet potato recipes