Pork tenderloin with fennel sauce

Dietician's Tip

Fennel resembles a rounded, swollen cluster of celery stalks but has a mild, sweet licorice flavor. Strip away any coarse outer portion of the fennel bulb and remove its core before using it in recipes.

Ingredients

  • 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

Directions

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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 276
Total carbohydrate: 13 g
Cholesterol: 71 mg
Dietary fiber: 3 g
Monounsaturated fat: 9 g
Protein: 29 g
Saturated fat: 3 g
Serving size: 1 piece with vegetables
Sodium: 122 mg
Total fat: 12 g

DASH Eating Plan Servings

Fats and oils: 1
Meats, poultry and fish: 3
Vegetables: 3

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 4
Nonstarchy vegetables: 3

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Protein and dairy: 1 1/2
Vegetables: 3

Last Updated Nov 19, 2016


© 2024 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. Terms of Use