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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 broccolini or green beans and serve with a squeeze of lemon to round out the meal.

Source: EatingWell Magazine, September/October 2013

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Recipe Summary test

total:
30 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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 degrees 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

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.

Nutrition Facts

2 pork medallions & about 1/2 cup sweet potato
469 calories; protein 33.1g; carbohydrates 43.2g; dietary fiber 6.2g; sugars 9.4g; fat 18g; saturated fat 4.7g; cholesterol 129.7mg; vitamin a iu 26696.5IU; vitamin c 27.2mg; folate 27.6mcg; calcium 148.4mg; iron 3.1mg; magnesium 75.6mg; potassium 1159.3mg; sodium 533.8mg; thiamin 1.3mg.

3 starch, 3 1/2 lean meat, 2 1/2 fat

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