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Pork with Lemon-Caper Sauce

Pork with Lemon-Caper Sauce
Photo: Beau Gustafson; Styling: Jan Gautro
Yield

4 servings (serving size: 1 chop and 1 tablespoon sauce)

Lightly-breaded pork chops cook quickly for a fast and delicious weeknight dinner. Serve with orzo and green beans.

Ingredients

  • 1/3 cup all-purpose flour
  • 1/8 teaspoon salt
  • 3 tablespoons Italian-seasoned breadcrumbs
  • 3 tablespoons preshredded fresh Parmesan cheese
  • 1/4 teaspoon black pepper
  • 1 large egg white, lightly beaten
  • 4 (4-ounce) boneless center-cut pork chops (about 1/2 inch thick)
  • Cooking spray
  • 2 teaspoons olive oil
  • 1/2 cup fat-free, less-sodium chicken broth
  • 1 tablespoon dry white wine
  • 1/4 teaspoon grated lemon rind
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons capers, rinsed and drained

Nutrition Information

  • calories 256
  • caloriesfromfat 35 %
  • fat 10.1 g
  • satfat 3.3 g
  • monofat 4.9 g
  • polyfat 0.8 g
  • protein 28.2 g
  • carbohydrate 11.5 g
  • fiber 0.7 g
  • cholesterol 68 mg
  • iron 1.5 mg
  • sodium 419 mg
  • calcium 82 mg

How to Make It

  1. Combine flour and salt in a shallow dish. Place breadcrumbs, cheese, and pepper in a shallow dish; place egg white in another shallow dish. Dredge pork in flour mixture, dip in egg white, and dredge in breadcrumb mixture. Coat pork with cooking spray.

  2. Heat oil in a large nonstick skillet over medium-high heat. Add pork to pan; cook 4 minutes on each side or until done. Remove from pan; keep warm. Add broth and remaining ingredients to pan, scraping pan to loosen browned bits. Cook 2 minutes or until reduced to 1/4 cup (about 2 minutes). Serve with pork.