Pork, Fennel and Leek Casserole

Pork, Fennel and Leek Casserole

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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



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
 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


Pork, Fennel and Leek Casserole

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