Healthy Oven-Fried Pork Chops

Healthy Oven-Fried Pork Chops

1 Review
From: EatingWell.com, January 2018

These whole-wheat panko breadcrumb-coated pork chops get just as crispy as fried chops, but they're healthier. Oven-frying saves you fat and calories while producing chops that are crispy on the outside, yet juicy inside. Serve with steamed broccoli and baked sweet potato for a satisfying weeknight dinner.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • Cooking spray
  • ¼ cup all-purpose flour
  • 1 large egg, lightly beaten
  • 1 teaspoon Dijon mustard
  • ¾ cup whole-wheat panko breadcrumbs
  • 1 teaspoon ground pepper
  • ½ teaspoon kosher salt
  • 4 (4 ounce) ¾-inch-thick boneless pork chops

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 400°F. Place a wire rack on a large baking sheet and coat with cooking spray. Place flour in a shallow dish. Combine beaten egg and mustard in another small dish. Combine panko and pepper in a third shallow dish.
  2. Sprinkle salt over both sides of the pork. Dredge each pork chop in flour, shaking off the excess. Coat in egg mixture, then panko, pressing to adhere. Place on the prepared rack. Coat the pork chops with cooking spray. Bake until the chops are beginning to brown and are cooked throughout (an instant-read thermometer inserted in the center should register 145°F), 18 to 20 minutes.

Nutrition information

  • Serving size: 1 pork chop
  • Per serving: 194 calories; 6 g fat(2 g sat); 2 g fiber; 12 g carbohydrates; 22 g protein; 8 mcg folate; 94 mg cholesterol; 0 g sugars; 0 g added sugars; 56 IU vitamin A; 0 vitamin C; 24 mg calcium; 1 mg iron; 326 mg sodium; 265 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 2½ lean-protein, 1 starch

Reviews 1

July 09, 2018
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By: karenbell723
This is very tasty, and is quick & easy to fix. I have cooked this dish several times. Thank you!
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