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Panko-Crusted Pork Chops with Creamy Herb Dressing

Yield 2 servings (serving size: 1 pork chop and about 2 tablespoons dressing)
Dunk crunchy bites of breaded pork chops into the sour cream dressing for a kid-friendly serving.

Ingredients

  • Pork:
  • 2 teaspoons all-purpose flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon chili powder
  • 1/8 teaspoon ground red pepper
  • 1 teaspoon low-sodium soy sauce
  • 1 large egg white
  • 1/3 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
  • 1/4 teaspoon garlic powder

Nutrition Information

  • calories 268
  • caloriesfromfat 32 %
  • fat 9.5 g
  • satfat 2.2 g
  • monofat 4 g
  • polyfat 1.8 g
  • protein 30 g
  • carbohydrate 13.6 g
  • fiber 0.7 g
  • cholesterol 74 mg
  • iron 1.3 mg
  • sodium 608 mg
  • calcium 72 mg

How to Make It

  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.