Provençal Pork Stew with Olives and Fennel

Niçoise olives hail from Provence and add a mellow nuttiness to this French stew; be sure to warn diners, though, that these olives are unpitted. You can substitute pitted kalamata olives, if desired--they'll add a sharper flavor.

Yield: 8 servings (serving size: 1 1/2 cups)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 275
  • Calories from fat: 28%
  • Fat: 8.7g
  • Saturated fat: 2g
  • Monounsaturated fat: 5.2g
  • Polyunsaturated fat: 1g
  • Protein: 27.3g
  • Carbohydrate: 22.5g
  • Fiber: 5.2g
  • Cholesterol: 74mg
  • Iron: 3mg
  • Sodium: 649mg
  • Calcium: 84mg

Ingredients

  • 1 tablespoon 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 ounces)
  • 2 pounds pork tenderloin, trimmed and cut into bite-sized pieces
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1 cup dry white wine
  • 1 cup fat-free, less-sodium chicken broth
  • 1 tablespoon herbes de Provence
  • 3 (14.5-ounce) cans diced tomatoes, undrained
  • 1/2 cup niçoise olives
  • Chopped fresh parsley (optional)

Preparation

  1. 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.
  2. 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.
  3. 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.
  4. 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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