Pork Milanese with Mashed Sweet Potato
From EatingWell: September/October 2013
In this Italian-inspired healthy pork Milanese recipe, you’ll swear that these crispy pork medallions were deep-fried, when in fact they're cooked with a nonstick skillet and a mere 3 tablespoons of healthy extra-virgin olive oil. While the pork and sweet potatoes are cooking, steam broccoli or green beans and serve with a squeeze of lemon to round out the meal.
- 2 large sweet potatoes (about 2 pounds)
- 2 tablespoons all-purpose flour
- 1 large egg, lightly beaten
- 3/4 cup coarse dry breadcrumbs, preferably whole-wheat
- 1/4 cup finely shredded Parmesan cheese
- 1 pound pork tenderloin, trimmed and cut crosswise into 8 slices (medallions)
- 1/2 teaspoon salt, divided
- 1/2 teaspoon freshly ground pepper, divided
- 3 tablespoons extra-virgin olive oil
- 1/4 cup reduced-fat sour cream
- 1 tablespoon chopped fresh sage
- 4 lemon wedges (optional)
- Prick sweet potatoes in several places with a fork. Place on a plate and microwave on High until tender all the way through, 10 to 15 minutes.
- Meanwhile, place flour in a shallow dish and egg in another dish. Combine breadcrumbs and Parmesan in a third dish. Press pork medallions down with your hand so they are all about 1/2 inch thick. Sprinkle with 1/4 teaspoon each salt and pepper. Coat both sides of the pork first in the flour, shaking off any excess, then dip in egg. Finally, coat on both sides with the breadcrumb mixture, pressing to help the crumbs stick.
- Heat oil in a large nonstick skillet over medium heat. Add the pork and cook, turning once, until golden brown and an instant-read thermometer inserted in the center registers 145°F, 4 to 5 minutes per side (see Tip, below). Transfer to a clean plate and let rest while you finish the sweet potatoes.
- When the sweet potatoes are cool enough to handle, cut open and scoop the flesh into a medium bowl. Mash with sour cream, sage and the remaining 1/4 teaspoon each salt and pepper. Serve the pork with the mashed sweet potato and a lemon wedge, if desired.
Tips & Notes
- Is your pork done? If you cook pork so every speck of pink is gone, you are likely overcooking—making it dry. Pork that is cooked to an internal temperature of 145°F and allowed to rest for 3 minutes is safe to eat even if it's still a little pink in the middle. Cured pork (e.g. cured ham and smoked pork chops) is pink both before and after cooking.
Per serving: 469 calories; 18 g fat (5 g sat, 10 g mono); 130 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 33 g protein; 6 g fiber; 527 mg sodium; 1159 mg potassium.
Nutrition Bonus: Vitamin A (534% daily value), Vitamin C (45% dv), Potassium (33% dv), Zinc (20% dv), Magnesium (19% dv), Iron (17% dv)
Carbohydrate Servings: 2 1/2
Exchanges: 3 starch, 3 1/2 lean meat, 2 1/2 fat
More From EatingWell
Boneless chicken thighs can take plenty of cooking without...
An outstanding salad dressing can take your salad from ho-hum...Oatmeal is an ideal breakfast for cooler months and is arguably...
Who says entertaining has to be reserved for the weekend only...
Peanut butter is a healthy ingredient and more versatile than...
If you’re watching your sodium intake, these low-sodium snack...
When it comes to making healthy slow cooker chicken recipes,...
Whether you’re packing a healthy snack for yourself or your...
When you’re watching your diet, snacking healthfully can keep...
Snacking (done right) can be a healthy way to curb your...
Muffin tins are great for making more than just muffins,...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
When the temperature drops and the days get shorter, there's...
Having a snack attack? Stock your fridge and pantry with...
Low-fat cottage cheese is a healthy addition that adds...
Pass on store-bought snacks that are loaded with fat and...
- Total Time
- 30 minutes or less
- Main Ingredient
- Type of Dish
- Main dish, meat
- Ease of Preparation
- September/October 2013