Grilled Fennel-Rubbed Pork Chops & Apricots

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Toasting and grinding your own spices for a flavorful rub is the quickest, easiest way to build surefire flavor in this easy pork chop recipe. Serve with a simple tossed salad and some roasted sweet potatoes to round out the meal.

By
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Jill Cerreta, M.S., RD
Reviewed by Dietitian Jill Cerreta, M.S., RD
Jill Cerreta was a nutrition consultant for EatingWell for a number of years, reviewing our content for factual accuracy and ensuring recipes fit our nutrition parameters. As a registered dietitian, she meets with clients at her private practice, Live Well Nutrition, based in Rutland Town, Vermont.
EatingWell's Editorial Guidelines
5327215.jpg
Prep Time:
25 mins
Total Time:
25 mins
Servings:
4
Yield:
4 servings
Nutrition Profile:
Low-Carb Diabetes-Friendly Nut-Free Healthy Aging Healthy Immunity Low-Sodium Soy-Free Heart-Healthy Egg-Free Gluten-Free Low-Calorie
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Ingredients

  • 2 teaspoons coriander seeds

  • 2 teaspoons fennel seeds

  • 2 tablespoons extra-virgin olive oil

  • 1 tablespoon brown sugar

  • ¾ teaspoon salt

  • ½ teaspoon ground pepper

  • 4 thin-cut bone-in pork chops (about 1 1/2 pounds total)

  • 8 firm ripe apricots or 4 nectarines, halved and pitted

  • ¼ cup crumbled feta cheese

  • 2 tablespoons chopped fresh mint

Directions

  1. Preheat grill to medium-high.

  2. Toast coriander and fennel seeds in a small dry skillet over medium heat until fragrant, about 1 minute. Coarsely grind in a spice grinder or mortar and pestle. Transfer to a small bowl and stir in oil, brown sugar, salt and pepper. Coat both sides of pork chops with the mixture.

  3. Oil the grill rack. Grill the pork chops until an instant-read thermometer inserted into the thickest part without touching bone registers 145 degrees F, 2 to 3 minutes per side. Grill apricots (or nectarines) on the coolest part of the grill, turning occasionally, until tender, about 4 minutes total. Transfer the pork chops and fruit to a serving dish and let rest for 5 minutes. Serve topped with feta and mint.

Originally appeared: EatingWell Magazine, May/June 2018

Nutrition Facts (per serving)

272 Calories
13g Fat
13g Carbs
27g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 pork chop & 4 apricot (or 2 nectarine) halves
Calories 272
% Daily Value *
Total Carbohydrate 13g 5%
Dietary Fiber 2g 9%
Total Sugars 10g
Added Sugars 3g 6%
Protein 27g 53%
Total Fat 13g 16%
Saturated Fat 4g 20%
Cholesterol 83mg 28%
Vitamin A 1506IU 30%
Vitamin C 8mg 9%
Folate 12mcg 3%
Sodium 576mg 25%
Calcium 104mg 8%
Iron 2mg 10%
Magnesium 41mg 10%
Potassium 555mg 12%

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.

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