Pork, Fennel and Leek Casserole
Ingredients:
1 cup (250mL) chicken stock
1 cup (250mL) water
8
Bigelow Constant Comment Tea Bags
¾ cup (180mL) boiling water
¾ cup (180mL) apple juice
1 tablespoon (15mL) butter
1 small fennel bulb
3 leeks, cleaned, trimmed and thinly sliced
1 pound (500g) pork tenderloin, cut into medallions
¼ cup (60mL) flour
1 tablespoon (15mL) olive oil
1 - 10 ounces (280g) package of frozen peas
12 mini potatoes, unpeeled and cut into chunks
2 tablespoons (30mL) cornstarch
½ cup (125mL) mint leaves, chopped
Yield: Serves 6 - Prep Time: 45 minutes - Cook Time: 60-70
minutes
Instructions:
Preheat oven to 350ºF (180ºC). Make Constant Comment tea with
¾ cup (180mL) boiling water, discard the tea bags, squeezing
to extract as much liquid as possible. Add chicken stock and set
aside.
Melt butter in large skillet and add fennel and leeks and saute
gently for 4-5 minutes or until soft, don't brown. Transfer to a
bowl and set aside.
Add pork to large plastic bag; add flour, season with salt and
pepper, and toss until pork is well coated. Add olive oil to large
skillet and brown the pork in batches over medium heat. Remove pork
and add apple juice, increase heat and stir up the brown bits from
the bottom. Add the tea mixture and boil, add pork, fennel, leeks
and potatoes. Cover and place in oven.
Cook for 45 minutes. Remove from the oven and add peas, mix
cornstarch with a little cold water to make a paste and add
slowly to hot liquid.
Return to oven and continue cooking until sauce thickens. Season
with salt and pepper if needed and garnish with chopped mint
leaves.
Nutritional Information:
| Nutritional
Information Per Serving |
Percent of Daily
Value |
| Calories |
298 |
15% |
| Protein |
22 |
grams |
44% |
| Carbohydrate |
38 |
grams |
13% |
| Total Fat |
7 |
grams |
10% |
| Alcohol |
0 |
grams |
| Cholesterol |
55 |
milligrams |
18% |
| Saturated Fat |
2 |
grams |
11% |
| Monounsaturated Fat |
3 |
grams |
| Polyunsaturated Fat |
0.9 |
grams |
| Trans Fatty Acid |
0.02 |
grams |
| Total Dietary Fiber |
6 |
grams |
24% |
| Total Sugar |
8 |
grams |
| Percentage of Calories
|
| Protein |
30% |
| Carbohydrate |
50% |
| Total Fat |
20% |
| Alcohol |
0% |
| Vitamins & Mineral
|
| Sodium |
171 |
milligrams |
7% |
| Potassium |
800 |
milligrams |
23% |
| Vitamin A |
206 |
Retinol Equivalent |
39% |
| Vitamin C |
20 |
milligrams |
33% |
| Calcium |
75 |
milligrams |
8% |
| Iron |
3 |
milligrams |
19% |
| Vitamin D (ug) |
0.2 |
micrograms |
2% |
| Thiamin |
0.7 |
micrograms |
49% |
| Riboflavin |
0.4 |
milligrams |
24% |
| Niacin |
7 |
milligrams |
36% |
| Pyridoxine (Vitamin B6) |
0.9 |
milligrams |
42% |
| Folic Acid |
86 |
milligrams |
21% |
| Cobalamin (Vitamin B12) |
0.3 |
micrograms |
5% |
| Nutritional Recipe
Features |
| Sugar Free |
| High in Fiber |