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–+ servings
Low Sodium Pork Chops with Tomato and Fennel
Christopher Lower

Low Sodium Pork Chops With Tomatoes And Fennel

5 from 1 vote
A hearty dish that will warm you to the core. 
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 people
Course: Main, Main Course
Cuisine: American
Calories: 312
Ingredients Method Nutrition Notes

Ingredients
  

  • 1 clove Garlic cut in half lengthwise
  • 4 5 oz. Boneless Pork Chops trim any visible fat
  • 2 tbsp Olive Oil extra virgin, divided
  • 2 bulbs Fennel thinly sliced, should be 2-3 cups
  • 1 large Onion thinly sliced
  • 6 cloves Garlic minced
  • 2 14 oz. cans Tomatoes (no salt added) or 3 1/2 cups diced fresh tomatoes
  • 1 1/2 tsp Oregano
  • 1 tsp Rosemary
  • 2 tsp Black Pepper fresh ground
  • 1/4 cup Basil (fresh) chopped

Method
 

  1. Rub the cut sides of garlic halves on both sides of the chops. Heat 1 tbsp of the olive oil in a large dutch oven or high-sided roasting pan over medium high heat. 
  2. Add the pork chops and quickly brown on both sides, 3-4 minutes per side. Transfer the chops to a platter to keep warm.
  3. To make the sauce, reduce the heat to medium and add the remaining tbsp of olive oil. Add the fennel and onion and saute for 4 to 5 minutes. 
  4. Add the minced garlic and cook for one minute more. Add the tomatoes, oregano, rosemary, thyme, and black pepper and bring to a gentle boil.
  5. As an option here, you could add risotto, arboreal rice, couscous, tabbouleh, white, brown, or wild rice to make this a full meal.
  6. Add the pork chops back to the pot. Cover, reduce the heat to low, and cook for 10 minutes.
  7. Uncover and cook for an additional 5 minutes or to desired doneness.
  8. Serve garnished with fresh chopped basil.

Nutrition

Serving: 1chop + 1 cup vegetablesCalories: 312kcalCarbohydrates: 18gProtein: 29gFat: 15gSaturated Fat: 4gCholesterol: 56mgSodium: 413mgPotassium: 281mgFiber: 7g

Notes

This dish has a main and full serving of vegetables. Serve with a simple side salad, or over rice. See steps on where you could add rice during the cooking process. You may need to add a bit of water depending on how much rice you add (which should be enough to serve 4 people. 
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