Braised Pork with Orange and Fennel

Gluten Free
Dairy Free
Health score
48%
Braised Pork with Orange and Fennel
45 min.
6
445kcal

Suggestions

Ingredients

  • 0.5 teaspoon anise seeds 
  • 0.8 teaspoon pepper black
  • lb boston butt pork shoulder boneless cut into 1 1/2-inch cubes
  • stick piece cinnamon (1 1/2-inch)
  • 0.5 cup medium-dry sherry chinese
  •  fennel bulbs sliced lengthwise (sometimes called anise)
  • 0.5 cup cilantro leaves fresh coarsely chopped
  • inch ginger fresh peeled smashed
  •  garlic cloves smashed
  • 20 fl. oz. chicken broth low-sodium
  • large onion chopped
  • inch orange zest fresh
  • 0.3 teaspoon salt 
  • 0.5 cup soya sauce 
  • tablespoon sugar 
  • tablespoons vegetable oil 

Equipment

  • bowl
  • oven
  • pot
  • stove
  • cheesecloth

Directions

  1. Put oven rack in lower third of oven and preheat oven to 350°F.
  2. Wrap cinnamon stick and anise seeds in a small square of cheesecloth and tie bundle closed with string.
  3. Pat pork dry and sprinkle with salt and pepper.
  4. Heat oil in a deep 6- to 8-quart heavy pot over moderately high heat until hot but not smoking, then brown pork in 3 batches, turning, about 4 minutes per batch.
  5. Transfer to a bowl as browned.
  6. Pour off all but 1 tablespoon fat from pot and cook onion and garlic over moderate heat, stirring, until golden, 3 to 5 minutes.
  7. Add ginger, zest, and sugar and cook, stirring, 1 minute. Stir in soy sauce, rice wine, broth, pork with any accumulated juices, and cheesecloth bag. Braise mixture, covered, in oven 1 hour.
  8. Stir in fennel and braise, covered, in oven until fennel is very tender, 30 to 40 minutes. Discard cheesecloth bag, then season pork mixture with salt and pepper and stir in cilantro.
  9. Braised pork and fennel (without cilantro) can be made 1 day ahead and cooled completely, uncovered, then chilled, covered. Reheat on top of stove, then stir in cilantro.

Nutrition Facts

Calories445kcal
Protein54.45%
Fat28.25%
Carbs17.3%

Properties

Glycemic Index
46.02
Glycemic Load
4.55
Inflammation Score
-7
Nutrition Score
38.996956535008%

Flavonoids

Eriodictyol
1.26mg
Isorhamnetin
1.25mg
Kaempferol
0.17mg
Myricetin
0.04mg
Quercetin
6.08mg

Nutrients percent of daily need

Calories:444.85kcal
22.24%
Fat:13.2g
20.31%
Saturated Fat:3.43g
21.47%
Carbohydrates:18.18g
6.06%
Net Carbohydrates:13.36g
4.86%
Sugar:8.2g
9.11%
Cholesterol:136.08mg
45.36%
Sodium:1392.57mg
60.55%
Alcohol:3.22g
100%
Alcohol %:0.78%
100%
Protein:57.24g
114.48%
Vitamin B3:24.74mg
123.69%
Vitamin B1:1.5mg
100.33%
Vitamin B6:1.81mg
90.29%
Selenium:60.26µg
86.09%
Vitamin K:86.67µg
82.55%
Vitamin B2:1.17mg
68.54%
Phosphorus:647.19mg
64.72%
Potassium:1543.67mg
44.1%
Vitamin B12:2.07µg
34.53%
Zinc:4.95mg
32.98%
Manganese:0.57mg
28.32%
Vitamin B5:2.64mg
26.37%
Magnesium:94.38mg
23.59%
Vitamin C:18.2mg
22.06%
Iron:3.83mg
21.27%
Fiber:4.82g
19.28%
Copper:0.36mg
17.98%
Folate:41.31µg
10.33%
Calcium:102.12mg
10.21%
Vitamin E:1.3mg
8.63%
Vitamin A:254.6IU
5.09%
Source:Epicurious