Recipe: Pork tenderloin with fennel sauce

Dietitian's tip: 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.

 

Ingredients

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.

Nutritional Analysis

(per serving)

Calories	257	Cholesterol	75 mg
Protein	26 g	Sodium	130 mg
Carbohydrate	8 g	Fiber	3 g
Total fat	11 g	Potassium	732 mg
Saturated fat	3 g	Calcium	53 mg
Monounsaturated fat	7 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	2
Protein and dairy	1
Fats	2

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Nonstarchy vegetables	2
Meat and meat substitutes	3
Fats	2

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	2
Meats, poultry and fish	3
Fats and oils	2

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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