This dish was surprisingly good! I had no idea how much flavor the mix of crust and sauce would provide. I seared it in a cast iron skillet, and then transferred that to the oven, rather than dirtying more dishes. It does make a bit of a mess, since you have three different containers for the breading portion, but it's definitely worth it!



Panko-Crusted Pork Chops with Creamy Herb Dressing
Cooking Light October 2008

Dunk crunchy bites of breaded pork chops into the sour cream dressing for a kid-friendly serving.

Pork:
2 teaspoons all-purpose flour
¼ teaspoon salt
¼ teaspoon onion powder
¼ teaspoon ground cumin
¼ teaspoon chili powder
⅛ teaspoon ground red pepper
1 teaspoon low-sodium soy sauce
1 large egg white
⅓ cup panko (Japanese breadcrumbs)
2 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
1 teaspoon canola oil
Cooking spray
Dressing:
1 tablespoon chopped green onions
1 tablespoon chopped fresh flat-leaf parsley
2 tablespoons fat-free sour cream
1 tablespoon fat-free milk
1 tablespoon reduced-fat mayonnaise
1 teaspoon cider vinegar
¼ teaspoon garlic powder

1. To prepare pork, preheat oven to 450°.

2. Combine first 6 ingredients in a shallow dish. Combine soy sauce and egg white in a medium bowl, stirring with a whisk. Place panko in a shallow dish.

3. Dredge pork in flour mixture; dip in egg mixture. Dredge in panko. Heat oil in a large nonstick skillet over medium-high heat. Add pork to pan; cook 1 minute on each side. Place pork on a baking sheet coated with cooking spray. Bake at 450° for 6 minutes or until done.

4. To prepare dressing, combine onions and the remaining ingredients. Serve dressing with pork.


Yield: 2 servings (serving size: 1 pork chop and about 2 tablespoons dressing)

Nutritional notes:
CALORIES 268 (32% from fat); FAT 9.5g (sat 2.2g,mono 4g,poly 1.8g); IRON 1.3mg; CHOLESTEROL 74mg; CALCIUM 72mg; CARBOHYDRATE 13.6g; SODIUM 608mg; PROTEIN 30g; FIBER 0.7g

MacGourmet Rating: 4 Stars

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