The Washington Post
Fennel-rubbed Pork Tenderloin With Squash, Apple and Kale
Active time: 35 mins; Total time: 45 mins
Leftover pork and vegetables can be refrigerated for up to 3 days.
From cookbook author and registered nutritionist Ellie Krieger.
3/4 teaspoon whole fennel seeds
1/2 teaspoon whole black peppercorns
1/2 teaspoon fine salt, divided
1 large pork tenderloin (about 11/ 4 pounds), sliced into 1/2-inch thick medallions
4 tablespoons olive oil, divided 3 cups (about 1 pound) diced butternut squash (3/4-inch dice) 2 tablespoons water
1/2 medium yellow onion (about 4 ounces), thinly sliced
1 medium red apple (8 ounces), such as Honeycrisp, unpeeled, sliced into 1/4-inch thick wedges 1 cup low-sodium chicken broth 1 tablespoon apple cider vinegar 2 teaspoons Dijon mustard 4 cups (9 ounces) lightly packed, coarsely chopped kale
Place the fennel seeds and black peppercorns into a small sealable plastic bag, then use a mallet or rolling pin to hammer the seeds until they are coarsely ground. (Alternatively, you can pulse them briefly in a spice or coffee grinder, or use a mortar and pestle.) Add
1/ teaspoon of the salt to the
fennel-pepper mixture, then sprinkle it onto both sides of the pork, pressing it in slightly with your fingers so it adheres.
In a large, high-sided skillet with a lid over medium-high heat, heat 2 tablespoons of the oil until shimmering. Add the pork and sear until browned, about 1 minute per side, then transfer to a plate. Reduce the heat to medium and add the remaining 2 tablespoons of the oil to the skillet. Add the squash and cook, stirring, for 1 minute. Add the water, cover and cook until the squash is nearly tender, about 4 minutes. Remove the lid, add the onion and cook, stirring, uncovered, until softened, about 2 minutes. Add the apple slices and cook, stirring, for 1 minute more.
Add the broth and vinegar, then stir in the mustard. (Don’t worry if it doesn’t immediately blend into the sauce; it will.) Increase the heat to medium-high and bring to a simmer. Cook until the apple has softened slightly and the liquid has reduced a bit, 1 to 2 minutes. Add the kale and the remaining
1/ teaspoon of salt and cook, stir
ring occasionally, until the kale is tender but retains its shape and color, about 1 minute. Return the pork to the pan with any accumulated juices, reduce the heat to medium-low, cover and cook, stirring occasionally, until the pork is warmed through and just blush in the center, 1 to 2 minutes more; remove from the heat. Divide the pork and vegetables among four plates, drizzle with the pan sauce and serve.
Nutrition | Per serving (1 1/ cups of sliced
pork and vegetables): 403 calories, 35 g protein, 29 g carbohydrates, 18 g fat, 3 g saturated fat, 92 mg cholesterol, 482 mg sodium, 6 g dietary fiber, 10 g sugar