Name: Panko-Crusted Pork Chops with Asian Slaw
Prep time: 40 min
Total time: 40 min
Ingredients: 3 tablespoons miso, divided; 1 large egg; 1 teaspoon hot sauce, such as Sriracha; 0.5 teaspoon ground pepper, divided; 0.75 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; 0.125 teaspoon salt; 5 cups shredded cabbage; 2 cups sliced snow peas; 1 cup sliced red bell pepper; 2 scallions, sliced

Panko-Crusted Pork Chops with Asian Slaw

5.0

(2)

2 Reviews

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.

Carolyn Casner

Updated on June 8, 2018

Prep Time:

40 mins

Total Time:

40 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Healthy Aging Healthy Immunity High-Protein Low-Calorie Nut-Free

Jump to Nutrition Facts

Ingredients

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

Directions

Preheat oven to 450 degrees 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 1/4 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 1/4 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.

Tips

To make ahead: Refrigerate slaw for up to 3 days.

Nutrition Facts (per serving)

402	Calories
21g	Fat
25g	Carbs
30g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 402
% Daily Value *
Total Carbohydrate 25g	9%
Dietary Fiber 6g	22%
Total Sugars 7g
Protein 30g	60%
Total Fat 21g	26%
Saturated Fat 4g	20%
Cholesterol 105mg	35%
Vitamin A 1394IU	28%
Vitamin C 86mg	96%
Folate 78mcg	20%
Sodium 704mg	31%
Calcium 112mg	9%
Iron 3mg	18%
Magnesium 50mg	12%
Potassium 624mg	13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.