Ingredients
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2 teaspoons all-purpose flour
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1/4 teaspoon salt
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1/4 teaspoon onion powder
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1/4 teaspoon ground cumin
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1/8 teaspoon ground red pepper
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1 large egg white
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1/3 cup panko breadcrumbs
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2 (4 ounce) boneless centercut pork loin chops, about 1/2 inch thick
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1 teaspoon canola oil
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1 tablespoon fresh flat-leaf parsley, chopped
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2 tablespoons nonfat sour cream
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1 tablespoon nonfat milk
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1 tablespoon reduced-fat mayonnaise
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cooking spray
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1 teaspoon low sodium soy sauce
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1/4 teaspoon chili powder
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1 tablespoon green onion, chopped
Instructions
- To prepare pork, preheat oven to 450 degrees.
- 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.
- 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 with cooking spray.
- Bake at 450 degrees for 6 minutes or until done.
- To prepare dressing, combine onions and the remaining ingredients.
- Serve dressing with pork.
- One serving is 1 pork chop and about 2 T dressing.