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| INGREDIENTS |
| 2/3 c. |
Panko (Japanese breadcrumbs) |
| 1 |
large egg white, lightly beaten |
| 4 |
(4 ounce) boneless center cut pork chops (about ½ inch thick) |
| 1 tsp. |
peanut oil (can use canola) |
| |
nonfat cooking spray |
| 1/8tsp. |
salt (optional) |
| 1 tbsp. |
fresh minced ginger (can use from jar) |
| 1/3 c. |
fat-free, low-sodium chicken broth |
| 2 tbsp. |
dry sherry |
| 2 tbsp. |
low sodium soy sauce |
| 2 tsp. |
sugar |
| 1 tsp. |
Wasabi paste (found in Asian aisle) |
| 1/3 c. |
thinly sliced green onions |
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| RECIPE |
- Place Panko on shallow plate and egg white on another.
- Dip chop in egg and then dredge in Panko. Set aside.
- Heat oil in large nonstick skillet coated with cooking spray over medium-high heat.
- Cook pork 4 minutes on each side or until internal temperature reads 160º F.
- Remove from pan and sprinkle with salt.
- Reduce heat in pan to medium, add ginger, and cook for 30 seconds; stir constantly.
- Whisk broth and next 4 ingredients together; add to skillet to loosen brown bits. Stir in green onions and serve over pork chops.
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| SERVING SUGGESTION |
SERVING SIZE:
1 pork chop w/1 tablespoon sauce
NUMBER OF SERVINGS:
4
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| NUTRITION FACTS |
| |
| Calories |
215 |
|
| Total Fat |
7 g |
|
| Sodium |
454 mg |
|
| Total Carbohydrates |
11 g |
|
| Fiber |
1 g |
|
| Protein |
25 g |
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