Panko-Crusted Pork Chops with Creamy Herb Dressing

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

Yield:

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

Recipe from

Cooking Light

Nutritional 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

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

Preparation

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.

Note:

David Bonom,

Cooking Light

October 2008
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