Panko Peanut Crusted Pork Chops with Sweet Potatoes

By sheilaolim

Nutritional Information per serving: Calories 340, Total Fat 16g, Saturated Fat 4g, Cholesterol 75mg, Sodium 190mg, Total Carbohydrate 19g, Dietary Fiber 2g, Sugar 11g, Protein 31g

Ingredients

• 4 thin cut boneless pork chops*
• 3 tablespoons apricot jam (or use 2 Tbsp. hoisin sauce and 1 Tbsp. jam)
• 1 tablespoon Dijon mustard (use wheat- or gluten-free if needed)
• 1 tablespoon hot water
• 1/2 cup panko (Japanese-style bread crumbs), whole wheat or traditional breadcrumbs
• 1/2 cup unsalted peanuts, smashed to about the same size crumbs as the panko
• 1 tablespoon butter or margarine, melted

Details

Adapted from caloriecount.about.com

Preparation

Step 1

Directions: Preheat the oven to 425 degrees. Lay the pork (or fish or chicken) on a foil-lined baking sheet. In a small bowl, combine 2 Tbsp. jam (or hoisin sauce), the mustard, and the hot water. Using a pastry brush, brush the mixture on top of the pork. In a medium bowl, combine the panko, peanuts, remaining 1 Tbsp. jam, and the melted butter, and stir until the liquid ingredients lightly coat the dry ingredients. Sprinkle and press the mixture evenly over the meat. Bake the pork for 10 minutes, until it is cooked through and the topping is lightly browned.

Scramble Flavor Booster: Use spicy or grainy mustard instead of the Dijon.

*You can also swap tilapia fillets or chicken cutlets for the pork

Side dish suggestions:

Sweet Potatoes: Peel and dice 1 lb. of sweet potatoes (1-2 potatoes) into 1/2-inch pieces. In a large skillet over medium heat, heat 1 tablespoon coconut or olive oil. Add the potatoes, stir to coat them in the oil, cover and steam them for 5 minutes to soften them. Remove the cover, season the potatoes with 1/4 teaspoon ground cinnamon, and sauté them in a single layer for 5 more minutes, tossing occasionally. Season the potatoes with 1/4 teaspoon salt and 2 teaspoons brown sugar, and continue to cook for about 5 more minutes until they are nicely browned and tender.

Bell Peppers: Core and thinly slice 1-2 red or orange bell peppers and serve them with light ranch dressing or dip of your choice