Pork with Lemon-Caper Sauce

<p>Pork with Lemon-Caper Sauce</p>
Photo: Beau Gustafson; Styling: Jan Gautro

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


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

Recipe from

Cooking Light

Nutritional 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


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


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.