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Panko-Crusted Pork Chops with Creamy Herb Dressing

Panko-Crusted Pork Chops with Creamy Herb Dressing

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

Cooking Light OCTOBER 2008

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

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.

Nutritional Information

Amount per serving
  • Calories: 268
  • Calories from fat: 32%
  • Fat: 9.5g
  • Saturated fat: 2.2g
  • Monounsaturated fat: 4g
  • Polyunsaturated fat: 1.8g
  • Protein: 30g
  • Carbohydrate: 13.6g
  • Fiber: 0.7g
  • Cholesterol: 74mg
  • Iron: 1.3mg
  • Sodium: 608mg
  • Calcium: 72mg
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Panko-Crusted Pork Chops with Creamy Herb Dressing recipe

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