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Panko-Crusted Pork Chops with Asian Slaw
Panko-Crusted Pork Chops with Asian Slaw
1 Review
From: EatingWell.com, November 2017
Panko breadcrumbs and a high-heat oven lend satisfying crispiness to pork chops without frying. The miso-flavored chops pair with coleslaw, here updated with snow peas, red bell pepper and Asian flavors like ginger, to round out this healthy 400-calorie meal that's ready in under an hour.
- By: Carolyn Casner EatingWell Recipe Developer & Tester
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 3 tablespoons miso, divided
- 1 large egg
- 1 teaspoon hot sauce, such as Sriracha (optional)
- ½ teaspoon ground pepper, divided
- ¾ cup whole-wheat panko breadcrumbs
- 4 boneless pork loin chops (about 1 pound), trimmed
- 3 tablespoons rice vinegar
- 2 tablespoons avocado oil
- 1 tablespoon mayonnaise
- 1 teaspoon grated fresh ginger
- ⅛ teaspoon salt
- 5 cups shredded cabbage
- 2 cups sliced snow peas
- 1 cup sliced red bell pepper
- 2 scallions, sliced
Preparation
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Prep
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Ready In
- Preheat oven to 450°F. Coat a wire rack with cooking spray and place it on a large rimmed baking sheet.
- Whisk 2 tablespoons miso, egg, hot sauce (if using) and ¼ teaspoon pepper in a shallow dish. Place panko in a second shallow dish. Coat each pork chop with the miso mixture and then dredge in the panko. Place the chops on the wire rack and coat both sides with cooking spray. Bake until just cooked through, 15 to 18 minutes.
- Meanwhile, whisk vinegar, oil, mayonnaise, ginger, salt, the remaining 1 tablespoon miso and the remaining ¼ teaspoon pepper in a large bowl. Add cabbage, snow peas, bell pepper and scallions and toss to coat well. Serve the pork chops with the slaw.
- To make ahead: Refrigerate slaw for up to 3 days.
- Serving size: 1 pork chop & 1½ cups slaw
- Per serving: 402 calories; 21 g fat(4 g sat); 6 g fiber; 25 g carbohydrates; 30 g protein; 78 mcg folate; 105 mg cholesterol; 7 g sugars; 0 g added sugars; 1,394 IU vitamin A; 86 mg vitamin C; 112 mg calcium; 3 mg iron; 704 mg sodium; 624 mg potassium
- Nutrition Bonus: Vitamin C (143% daily value), Vitamin A (28% dv), Folate (20% dv)
- Carbohydrate Servings: 1½
- Exchanges: 3 fat, 3 lean protein, 2 vegetable, ½ medium-fat protein
Reviews 1
January 18, 2018
By: Anna
This was a winner. Fairly easy for a weeknight. The slaw was very tasty. The panko crust was delicious!
