Rating: 4.71 stars
8 Ratings
  • 5 star values: 6
  • 4 star values: 2
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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.

Hilary Meyer
Source: EatingWell.com, January 2018

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Recipe Summary test

active:
15 mins
total:
35 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 400 degrees 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.

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  • 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 degrees F), 18 to 20 minutes.

Nutrition Facts

194 calories; protein 21.9g; carbohydrates 11.7g; dietary fiber 1.7g; sugars 0.4g; fat 6.3g; saturated fat 1.8g; cholesterol 93.6mg; vitamin a iu 55.8IU; folate 7.5mcg; calcium 23.9mg; iron 1.4mg; magnesium 20.1mg; potassium 265.2mg; sodium 325.7mg; thiamin 0.4mg.
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