Panko-Crusted Pork Chops w/ Creamy Herb Dressing

megbar1979

Made this for dinner tonight and it was pretty good. I did add some salt and pepper and a little more garlic powder to the dressing though. I doubled recipe to feed 4.


PORK

2 tsp flour
1/4 tsp salt
1/4 tsp onion powder
1/4 tsp ground cumin
1/4 tsp chili powder
1/8 tsp ground red pepper
1 tsp low sodium soy sauce
1 large egg white
1/3 cup panko (Japanese breadcrumbs)
2 (4oz) boneless center-cut loin pork chops (about 1/2 inch thick)
1 tsp conola oil
cooking spray

DRESSING

1 tbsp chopped green onions
1 tbsp chopped flat leaf parsley
2 tbsp fat free sour cream
1 tbsp fat free milk
1 tbsp reduced fat mayonnaise
1 tsp cider vinegar
1/4 tsp garlic powder

1. To prepare pork, preheat oven to 450

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

3. Dredge pork in the 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 minut 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 with pork.

Makes 2 servings (serving size 1 pork chop and 2 tbsp dressing.)
Cal: 268 (32% from fat); Fat: 9.5g (sat 2.2g); Iron 1.3mg; cholesterol 74 mg; calcium 72 mg; carb 13.6g; sodium 608 mg; protein 30g; fiber 0.7g

megbar1979

Made this for dinner tonight and it was pretty good. I did add some salt and pepper and a little more garlic powder to the dressing though. I doubled recipe to feed 4.


PORK

2 tsp flour
1/4 tsp salt
1/4 tsp onion powder
1/4 tsp ground cumin
1/4 tsp chili powder
1/8 tsp ground red pepper
1 tsp low sodium soy sauce
1 large egg white
1/3 cup panko (Japanese breadcrumbs)
2 (4oz) boneless center-cut loin pork chops (about 1/2 inch thick)
1 tsp conola oil
cooking spray

DRESSING

1 tbsp chopped green onions
1 tbsp chopped flat leaf parsley
2 tbsp fat free sour cream
1 tbsp fat free milk
1 tbsp reduced fat mayonnaise
1 tsp cider vinegar
1/4 tsp garlic powder

1. To prepare pork, preheat oven to 450

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

3. Dredge pork in the 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 minut 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 with pork.

Makes 2 servings (serving size 1 pork chop and 2 tbsp dressing.)
Cal: 268 (32% from fat); Fat: 9.5g (sat 2.2g); Iron 1.3mg; cholesterol 74 mg; calcium 72 mg; carb 13.6g; sodium 608 mg; protein 30g; fiber 0.7g

Heather125

that sounds alot better than the grilled porkchop i had tonight thanks

BrenNew

Sounds good, but WAY, WAY too much work for me! :noway:
I'll stick to shaking mine in a bag with alittle Shake n Bake! WAY easier, and quicker too!