Pork Tenderloin With Fennel Seed and Onions Recipe

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Pork Tenderloin With Fennel Seed and Onions
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Ingredients:

Directions:

  1. In skillet, heat 1 tbsp (15 mL) oil over medium heat.
  2. Cook onions, stirring often, until tender and golden brown, about 20 minutes. Transfer to bowl.
  3. Meanwhile, cut pork into 1-inch (2.5 cm) thick medallions; season with 1/2 tsp (2 mL) salt and 1/4 tsp (1 mL) pepper. Set aside.
  4. In same skillet, heat 1 tbsp (15 mL) oil over medium-high heat; fry fennel seeds for 10 seconds.
  5. Add pork; brown on both sides, about 4 minutes.
  6. Pour in wine and increase heat to high; cover and cook for 3 minutes.
  7. Turn over pork and cook, uncovered, until wine is reduced to about 2 tbsp (30 mL), 2 to 3 minutes.
  8. Transfer pork to warm serving plate. Set aside.
  9. Add onions and parsley to skillet and heat through, about 1 minute; serve over pork.
  10. Makes 4 servings.
  11. Serving suggestion - nice with garlic spaghetti, and a tomato and lettuce leaf salad dressed with olive oil and lemon juice and sprinkled with chopped fresh mint.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 255.16 Kcal (1068 kJ)
Calories from fat 89.34 Kcal
% Daily Value*
Total Fat 9.93g 15%
Cholesterol 73.69mg 25%
Sodium 358.29mg 15%
Potassium 636.01mg 14%
Total Carbs 7.34g 2%
Sugars 2.68g 11%
Dietary Fiber 1.83g 7%
Protein 24.72g 49%
Vitamin C 9.1mg 15%
Iron 1.6mg 9%
Calcium 45.2mg 5%
Amount Per 100 g
Calories 112.94 Kcal (473 kJ)
Calories from fat 39.54 Kcal
% Daily Value*
Total Fat 4.39g 15%
Cholesterol 32.62mg 25%
Sodium 158.58mg 15%
Potassium 281.5mg 14%
Total Carbs 3.25g 2%
Sugars 1.19g 11%
Dietary Fiber 0.81g 7%
Protein 10.94g 49%
Vitamin C 4mg 15%
Iron 0.7mg 9%
Calcium 20mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.6
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free

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