Provençal Pork Stew with Olives and Fennel Recipe

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Provençal Pork Stew with Olives and Fennel

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Ingredients

Count

Nutrition

415

Calories

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Ingredients:

Serving

1 tbsp olive oil, divided
4 cups sliced fennel bulb (about 2 bulbs)
3 1/2 cups thinly sliced onion (about 2 large)
8 garlic cloves, minced
1/3 cup all-purpose flour (about 1 1/2 oz)
2 lb pork tenderloin, trimmed and cut into bite-sized pieces
1/2 tsp salt, divided
1/2 tsp freshly ground black pepper, divided
1 cup dry white wine
1 cup fat-free , less-sodium chicken broth
1 tbsp herbes de provence
3 (14.5-oz) cans diced tomatoes, undrained
1/2 cup nicoise olives
chopped fresh parsley (optional)

Directions:

Heat 1 teaspoon oil in a large Dutch oven over medium-high heat. Add fennel and onion; sauté 8 minutes or until tender. Add garlic; sauté 2 minutes. Spoon fennel mixture into a large bowl.
Place flour in a shallow bowl or pie plate. Dredge pork in flour, shaking off excess. Heat remaining 2 teaspoons oil in pan over medium-high heat. Add half of pork mixture; sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper. Cook 6 minutes, browning on all sides. Add browned pork to fennel mixture. Repeat procedure with remaining pork mixture, 1/8 teaspoon salt, and 1/8 teaspoon pepper.
Add wine to pan, scraping pan to loosen browned bits. Stir in pork mixture, broth, herbes de Provence, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until pork is just tender.
Stir in remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and olives. Simmer 10 minutes or until pork is tender and sauce is thick. Sprinkle with parsley, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	415.42 Kcal (1739 kJ)
Calories from fat	87.39 Kcal
		% Daily Value*
Total Fat	9.71g	15%
Cholesterol	97.35mg	32%
Sodium	844.37mg	35%
Potassium	878.75mg	19%
Total Carbs	31.14g	10%
Sugars	11.12g	44%
Dietary Fiber	4.83g	19%
Protein	43.04g	86%
Vitamin C	12.4mg	21%
Iron	2.4mg	14%
Calcium	75.5mg	8%

Amount Per 100 g
Calories	135.56 Kcal (568 kJ)
Calories from fat	28.52 Kcal
		% Daily Value*
Total Fat	3.17g	15%
Cholesterol	31.77mg	32%
Sodium	275.54mg	35%
Potassium	286.76mg	19%
Total Carbs	10.16g	10%
Sugars	3.63g	44%
Dietary Fiber	1.58g	19%
Protein	14.05g	86%
Vitamin C	4mg	21%
Iron	0.8mg	14%
Calcium	24.6mg	8%

* 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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