Panko-Crusted Pork Chops with Creamy Herb Dressing

By mistiwb

Ingredients

• # Dressing:
• # 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
• # 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

Details

Servings 2

Preparation

Step 1

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

Calories:
268 (32% from fat)
Fat:
9.5g (sat 2.2g,mono 4g,poly 1.8g)
Protein:
30g
Carbohydrate:
13.6g
Fiber:
0.7g
Cholesterol:
74mg
Iron:
1.3mg
Sodium:
608mg
Calcium:
72mg