Pork with Lemon-Caper Sauce

By cprzybyl

Calories:256 (35% from fat)
Fat:10.1g (sat 3.3g,mono 4.9g,poly 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

Details

Servings 4
Adapted from find.myrecipes.com

Preparation

Step 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. 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