Ken Burris

Serves: 4 Edit

Yields: 4 servings

Total Time: 35 min

Prep Time: 35 min

• 3  navel oranges
• 1 teaspoon(s) lemon juice
• 1/2 teaspoon(s) sugar
• 1/2 teaspoon(s) cornstarch
• 1/2 teaspoon(s) salt, divided
• 4  (4-ounce) boneless pork chops, 1/2 inch thick, trimmed
• 2 teaspoon(s) fennel seeds, roughly chopped or coarsely ground in a spice grinder
• 1/4 teaspoon(s) freshly ground pepper
• 1 tablespoon(s) extra-virgin olive oil
• 1  large fennel bulb, cored and thinly sliced
• 1  shallot, chopped
• 3 cup(s) watercress or arugula, tough stems removed

Directions

1. Remove the skin and white pith from oranges with a sharp knife. Working over a bowl, cut the segments from their surrounding membranes. Squeeze juice in the bowl before discarding membranes. Transfer the segments with a slotted spoon to another bowl. Whisk lemon juice, sugar, cornstarch, and 1/4 teaspoon salt into the bowl with the orange juice. Set aside.
2. Season pork chops on both sides with fennel seeds, the remaining 1/4 teaspoon salt and pepper. Heat oil in a large nonstick skillet over medium heat. Add the chops and cook until browned and just cooked through, 2 to 3 minutes per side. Transfer to a plate and tent with foil to keep warm.
3. Add sliced fennel and shallot to the pan and cook, stirring, for 1 minute. Add watercress (or arugula) and cook, stirring, until it begins to wilt, 1 to 2 minutes more. Stir in the reserved orange segments, then transfer the contents of the pan to a platter.
4. Add the reserved orange juice mixture and any accumulated juices from the pork chops to the pan. Cook, stirring constantly, until slightly thickened, about 1 minute. Serve the pork chops on the fennel salad, drizzled with the pan sauce.

   Carb Servings: 1 fruit, 1 vegetable, 3 lean meat. Carbohydrate Servings: 1. Nutrition Bonus: Vitamin C (140% daily value), Vitamin A (25% dv), Potassium (23% dv).

Ken Burris

Serves: 12 Edit

Yields: 12 servings, about 3/4 cup each

Total Time: 3 hr 15 min

Prep Time: 1 hr

Oven Temp: 350

• 2 tablespoon(s) canola oil
• 1 tablespoon(s) butter
• 4 cup(s) finely diced onions
• 2 clove(s) (large) garlic, crushed and peeled
• 2 tablespoon(s) tomato paste
• 2 tablespoon(s) sweet paprika
• 2 teaspoon(s) chopped fresh marjoram or 1 teaspoon dried
• 4 pound(s) beef chuck, trimmed and cut into 1 1/2-inch pieces
• 1 teaspoon(s) salt, divided
• Freshly ground pepper to taste
• 2 pound(s) cremini mushrooms, cut into 1/2-inch pieces
• 1 cup(s) reduced-sodium beef broth
• 8 large shiitake mushroom caps, cut into 1/2-inch pieces
• 2-3 teaspoons finely minced fresh tarragon or dill for garnish

Directions

1. Preheat oven to 350 degrees.
2. Heat oil and butter in a large heavy casserole or Dutch oven over medium heat. Add onions and garlic and cook, stirring, until the onions are soft and beginning to brown, 8 to 10 minutes. Stir in tomato paste, paprika and marjoram.
3. Season beef with 1/2 teaspoon salt and plenty of pepper. Add the beef and cremini mushrooms to the pot; gently stir to combine. Add broth and cover the pot with a tight-fitting lid.
4. Transfer the pot to the oven and bake until the beef is very tender, 1 3/4 to 2 1/2 hours. Stir in shiitake mushrooms and continue baking, covered, for 15 minutes more. Remove from the oven, uncover and let stand, undisturbed, for about 15 minutes.
5. Skim or blot any visible fat from the stew. Transfer the beef and mushrooms to a bowl with a slotted spoon. Return the pot to the stove and bring to a gentle simmer. Cook until thesauce just coats a spoon. Stir the beef, mushrooms and the remaining 1/2 teaspoon salt into the sauce and heat through, about 1 minute. Serve garnished with tarragon (or dill), if desired.

Ken Burris

Serves: 4 Edit

Yields: 4 servings

Total Time: 40 min

Prep Time: 40 min

• 1/4 cup(s) smooth natural peanut butter
• 1/3 cup(s) orange juice
• 3 tablespoon(s) reduced-sodium soy sauce
• 1 tablespoon(s) rice vinegar
• 2 teaspoon(s) sugar
• 4 teaspoon(s) canola oil, divided
• 3 clove(s) garlic, minced
• 1 pound(s) sirloin steak, trimmed and thinly sliced (see Tip)
• 1 head(s) (small) Savoy cabbage, thinly sliced
• 2 tablespoon(s) water
• 2 medium carrots, grated
• 1/4 cup(s) chopped unsalted roasted peanuts (optional)

Directions

1. Whisk peanut butter, orange juice, soy sauce, vinegar and sugar in a medium bowl until smooth.
2. Heat 2 teaspoons oil in a wok or large skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, 30 seconds. Add steak and cook, stirring, until browned and barely pink in the middle, 2 to 4 minutes. Transfer to a bowl.
3. Reduce heat to medium. Swirl in the remaining 2 teaspoons oil. Add cabbage and 2 tablespoons water; cook, stirring, until beginning to wilt, 3 to 5 minutes. Add carrots (and more water if necessary to prevent sticking or burning) and cook, stirring, until just tender, about 3 minutes more. Return the steak and any accumulated juices to the pan, then pour in the peanut sauce and toss to combine. Serve sprinkled with peanuts (if using).

Tips & Techniques