Pork with Lemon-Caper Sauce

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.

Yield: 4 servings (serving size: 1 chop and 1 tablespoon sauce)
Recipe from Cooking Light

More From Cooking Light

Nutritional Information

Amount per serving
  • Calories: 256
  • Calories from fat: 35%
  • Fat: 10.1g
  • Saturated fat: 3.3g
  • Monounsaturated fat: 4.9g
  • Polyunsaturated fat: 0.8g
  • Protein: 28.2g
  • Carbohydrate: 11.5g
  • Fiber: 0.7g
  • Cholesterol: 68mg
  • Iron: 1.5mg
  • Sodium: 419mg
  • Calcium: 82mg

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

Preparation

  1. 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. 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.
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