Rating: 5 stars
2 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

These chops are best made with both fennel seeds and fresh fennel fronds (the flowery tips of fennel). If you can't find fresh fennel, substitute two additional tablespoons of fennel seeds for the fronds. Serve with a mixed green salad.

Recipe by Cooking Light June 2004


Credit: Becky Luigart-Stayner; Jan Gautro

Recipe Summary

4 servings (serving size: 1 chop)


Ingredient Checklist


Instructions Checklist
  • Combine 1 cup water, fronds, and seeds in a small saucepan. Bring to a boil; remove from heat. Pour into a large bowl; cool to room temperature. Add remaining 2 1/2 cups water, salt, sugar, and liqueur, stirring until salt and sugar dissolve. Pour salt mixture into a large zip-top plastic bag. Add ice and pork; seal. Refrigerate 4 hours, turning bag occasionally.

  • Prepare grill to high heat.

  • Remove pork from bag; discard brine. Pat pork dry with paper towels. Coat pork with cooking spray. Combine the rosemary, pepper, and garlic; rub evenly over both sides of pork. Place pork on grill rack coated with cooking spray; grill 3 minutes on each side or until done. Let stand 5 minutes before serving.

Nutrition Facts

174 calories; calories from fat 34%; fat 6.5g; saturated fat 2.4g; mono fat 2.9g; poly fat 0.5g; protein 24.1g; carbohydrates 3g; fiber 0.3g; cholesterol 65mg; iron 0.9mg; sodium 469mg; calcium 34mg.