PORK, APPLE AND CABBAGE RECIPES: Pork Chops with Fennel Seeds, Apple and Sauerkraut . . . Fuji Apple Salad with Kimchi, Bacon and Maple Yogurt . . . Pork and Cabbage Saute

Pork Chops with Fennel Seeds, Apple and Sauerkraut

4 pork chops

¼ teaspoon each: salt, freshly ground pepper

1 tablespoon butter

1 onion, chopped

1 large tart apple, such as Granny Smith

1 teaspoon fennel seeds

½ of a 32-ounce jar refrigerated sauerkraut or 1 14-ounce can, drained, rinsed

1 cup white wine, such as riesling, or chicken broth

Season pork chops with salt and pepper. Melt butter in large skillet over medium-high heat. Brown one side of chops, 3 minutes and then turn. Brown other side, 3 minutes. Remove chops to a plate.

Add onion, apple and fennel seeds; cook, stirring often, until onions are lightly browned, 7 minutes. Add wine to onions and apples in skillet; cook, stirring browned portions. Stir in sauerkraut. Place chops on top. Cover; reduce heat to low. Simmer until chops are cooked through, about 5 minutes.

Yield: Serves 4.

Approximate nutritional analysis per serving: 280 calories, 45 percent of calories from fat, 14 grams fat 6 grams saturated), 75 milligramsg cholesterol, 13 grams carbohydrates, 25 grams protein, 1,035 milligrams sodium, 5 grams fiber.

Fuji Apple Salad with Kimchi, Bacon and Maple Yogurt

½ cup labne or Greek yogurt, or more to taste

¼ cup maple syrup, or more to taste

1 pound sliced thick-cut smoky bacon

1 cup arugula

2 tablespoons olive oil

¼ teaspoon coarse salt

½ cup napa cabbage kimchi, pureed

4 Fuji apples, peeled, cut into wedges

Freshly ground black pepper

Heat the oven to 350 degrees. Combine the labne and maple syrup in a small bowl; whisk together until smooth. Arrange the bacon on a rimmed baking sheet; bake until it is browned and crisped, about 15 minutes. Transfer bacon to a plate lined with paper towels to drain. Keep warm.

Toss the arugula with the olive oil, a large pinch of salt and pepper to taste. Spoon 1 to 2 tablespoons of the labne in the middle of each of 6 small plates; top each with ¼ of the kimchi and the apples. Stack 3 or 4 pieces of bacon over the apples. Top with the arugula. Grind pepper to taste over each.

Note: Look for prepared kimchi at larger supermarkets and Asian food stores. Labne is a Middle Eastern yogurt; Greek yogurt can substitute.

Yield: Serves 6.

Approximate nutritional analysis per serving:265 calories, 53 percent of calories from fat, 16 grams fat (5 grams saturated), 30 milligrams cholesterol, 21 grams carbohydrates, 10 grams protein, 669 milligrams sodium, 1 gram fiber.

Pork and Cabbage Saute

1 tablespoon vegetable oil

1 1-pound pork steak

1 large yellow onion, diced into ½-inch pieces

2 tart apples, such as Haralson, cored but not peeled, and sliced

½ medium head cabbage, sliced ½ inch thick

½ cup apple juice or apple cider, with a splash or two of white vinegar (optional)

In a large skillet, heat oil over medium-high heat until very hot. Add pork and saute’ for about 5 to 7 minutes until browned. Remove from pan; add onion and cabbage to the pan and sautee for about 5 minutes. Then add the sliced apples and saute briefly. Add the browned pork back into the pan, toss all ingredients together. Turn down to medium; heat through and serve immediately.

Note: Do not overcook onion, cabbage, and apple.

Yield: Serves 4.

Optional: You may substitute a high-quality smoked sausage, cut into ¼-inch diagonal slices, in place of pork steak.

Source: Sue Streitz, Altru Nutrition Therapy supervisor.

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