Fennel & Pork Stew

4.3

(6)

5 Reviews

This meltingly tender pork shoulder ragout has a savory broth that's full of fennel. White wine gives the stew a bright edge of acidity.

Jim Romanoff

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Jill Cerreta, M.S., RD

Cook Time:

20 mins

Additional Time:

4 hrs 40 mins

Total Time:

5 hrs

Servings:

Yield:

8 servings, generous 1 cup each

Nutrition Profile:

Low-Carb Diabetes-Friendly Dairy-Free Healthy Immunity Low-Sodium Heart-Healthy High-Protein Gluten-Free Low-Calorie

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Ingredients

8 cups thinly sliced fennel (2-3 medium bulbs), plus 1/4 cup chopped fronds
1 medium onion, halved and thinly sliced
2 1/2 pounds pork shoulder or Boston butt, trimmed of excess fat and cut into 2-inch chunks
1 ½ teaspoons kosher salt, divided
1 ½ teaspoons freshly ground pepper, divided
2 tablespoons extra-virgin olive oil, divided
¾ cup dry white wine, such as Sauvignon Blanc
4 cloves garlic, minced
1 tablespoon finely chopped fresh rosemary
2 teaspoons finely chopped fresh oregano
1 28-ounce can whole tomatoes, drained

Directions

Spread fennel and onion in an even layer in a 5- to 6-quart slow cooker. Cover and refrigerate fennel fronds.
Sprinkle pork with 3/4 teaspoon each salt and pepper. Heat 1 tablespoon oil in a large skillet or Dutch oven over medium-high heat. Add about half the pork and cook until brown, 4 to 5 minutes. Transfer to the slow cooker. Repeat with the remaining oil and pork. Add wine to the pan and scrape up any browned bits; remove from the heat.
Sprinkle garlic, rosemary, oregano and the remaining 3/4 teaspoon each salt and pepper over the pork. Top with the drained tomatoes and pour in the wine from the skillet.
Cover and cook for 5 hours on High or 7 to 8 hours on Low. Stir the stew well to combine; serve garnished with the reserved fronds.

Tips

Make Ahead Tip: Prep fennel, onion and garlic; trim and cut pork. Refrigerate in separate containers.

Equipment: 5- to 6-quart slow cooker

For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.

Originally appeared: EatingWell Magazine, January/February 2012

Nutrition Facts (per serving)

249	Calories
13g	Fat
9g	Carbs
20g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size generous 1 cup
Calories 249
% Daily Value *
Total Carbohydrate 9g	3%
Dietary Fiber 3g	12%
Total Sugars 4g
Protein 20g	40%
Total Fat 13g	17%
Saturated Fat 4g	21%
Cholesterol 70mg	23%
Vitamin A 926IU	19%
Vitamin C 14mg	15%
Folate 28mcg	7%
Sodium 303mg	13%
Calcium 79mg	6%
Iron 2mg	13%
Magnesium 38mg	9%
Potassium 641mg	14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Fennel & Pork Stew

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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