Fennel-Crusted Pork Chops/Charred Lemon

Makes 4 servings

1 tbsp (15 mL) fennel seeds

4 centre-cut boneless pork chops, about 1 inch (2.5 cm) thick

Salt and freshly ground pepper

1/4 cup (60 mL) olive oil, divided

2 lemons

3 garlic cloves, finely chopped

1 cup (250 mL) chicken broth

2 tbsp (30 mL) chopped parsley

Nutrition per serving (pork and sauce only): 350 calories; 25 g fat; 27 g protein; 4 g carbohydrates; 1 g fibre

-- Flash In The Pan by Brooke Dojny and Melanie Barnard,

Place the fennel seeds in a sturdy plastic bag and use a mallet or rolling pin to coarsely crush the seeds. Season the pork chops with salt and pepper and sprinkle with the fennel seeds, pressing them into the surface of the meat.

In a large skillet, heat half the oil. Cook the pork chops over medium heat until well browned on both sides and almost completely cooked within, regulating the heat so the seeds don't burn, about 8 minutes. Transfer to a plate, leaving the drippings in the pan.

While the pork is cooking, cut 1 of the lemons into thin slices, remove the seeds, and set aside. Squeeze 2 tbsp (30 mL) of juice from the remaining lemon and reserve.

Add the remaining oil to the skillet. Add the lemon slices and cook over medium heat until well browned and caramelized, about 2 minutes. Remove to the plate with the pork. Add the garlic to the pan drippings and cook, stirring, just until fragrant, about 30 seconds.

Add the broth and reserved lemon juice, raise the heat to high, and bring to a boil. Cook, stirring up any browned bits clinging to the bottom of the pan, until the liquid is reduced by about a third, about 2 or 3 minutes.

Return the pork, lemons and any accumulated juices to the pan, and simmer over medium heat until the pork is cooked through and no trace of pink remains, 2 to 3 minutes. Season to taste with salt and pepper. Stir in the parsley and serve with side vegetables or a salad.