Makes 4 servings
SERVING SIZE: 1 piece pork and 1 cup vegetable mixture
PER SERVING: Calories 450; Total Fat 21 g (Sat Fat 3.5 g, Mono Fat 12 g, Poly Fat 2 g); Protein 24 g; Carb 41 g; Fiber 7 g; Cholesterol 60 mg; Sodium 640 mg; Total Sugar 13 g (Added Sugar 0 g)
EXCELLENT SOURCE OF: copper, folate, manganese, niacin, phosphorous, protein, riboflavin, selenium, thiamine, vitamin A, vitamin B6, vitamin C, vitamin K, zinc
GOOD SOURCE OF: calcium, fiber, iron, magnesium, pantothenic acid, potassium, vitamin E
A sprinkle of coarsely crushed fennel seeds and black peppercorns give lean pork chops a compelling sausagelike flavor that marries beautifully with a sauté of onions, apples, sweet potatoes, and hearty kale. I recommend using either curly or Tuscan (lacinato) kale; its springy texture and volume work best here. Once the pork is cooked until it’s juicy inside and a luscious golden brown crust forms on the outside, the deposits of flavorful fond left in the pan are absorbed by the onion. As the fond softens, it ultimately dissolves into the broth to form a light pan sauce, which is thickened with a hint of tangy mustard. All in all, it will be on the table in less than an hour—a blessing on a busy weeknight.
1 teaspoon whole fennel seeds
½ teaspoon whole black peppercorns
4 boneless loin pork chops (about 1 inch thick, about 1 pound total)
¾ teaspoon salt, divided
¼ cup olive oil, divided
2 medium-size sweet potatoes (9 to 10 ounces each), peeled and cut into ½-inch dice
½ medium-size onion, cut thinly into half-moons
1 medium-size red apple, such as Jonagold or Honeycrisp, unpeeled, sliced into ¼-inch-thick wedges
1 cup low-sodium chicken broth
1 teaspoon Dijon mustard
4 cups lightly packed, coarsely chopped kale leaves (1 small bunch)
1. Place the fennel seeds and peppercorns in a small resealable plastic bag, then use a mallet or rolling pin to hammer the mixture until it is coarsely ground. (Alternatively, you can pulse them briefly in a spice or coffee grinder.) Season the pork on both sides with fennel and pepper and sprinkle both sides with ¼ teaspoon of the salt.
2. Heat 2 tablespoons of the oil in a large, high-sided skillet over medium heat. Add the sweet potatoes to the skillet and cook, stirring occasionally, until they are fork-tender, 10 minutes. Season them with ¼ teaspoon of the salt, then transfer them to a plate.
3. Add 1 tablespoon of the oil to the skillet and heat over medium-high heat. Add the pork to the skillet, then lower the heat to medium and cook, turning once, until the meat is nicely browned on the outside and slightly blush inside, 2½ to 3 minutes per side. Transfer the pork to a plate and tent it with foil.
4. Add the remaining tablespoon of oil to the skillet, then add the onion and cook until it has softened, about 2 minutes. Add the apple slices and cook for 1 minute more. Add the broth, then stir in the mustard and return the sweet potatoes to the skillet. 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.
5. Add the kale and the remaining ¼ teaspoon of salt and cook, stirring occasionally, until the kale is tender but retains its shape and color, about 1 minute. Add any accumulated juices from the plate of pork to the pan. Serve the pork with the vegetable mixture alongside and drizzle with the pan sauce.
The dish will keep in an airtight container in the refrigerator for up to 4 days.