Thursday, March 26, 2009

Panko Crusted Pork Chops with Creamy Herb Dressing

I know that I completely over do it on my Cooking Light recipes, but I just can't help it, they rarely disappoint. I think what I love the most about Cooking Light is that I never feel like I'm eating "diet food," which is good, because nothing is worse then choking something down that is void of taste and has the texture of cardboard. I also love it because I can eat something like a pork chop that has been breaded, shallow fried, and covered in a white sauce, and still lose weight. I tell you, they have miracle workers up there in Cooking Lightland! This is a FANTASTIC dish, it's a great way to spruce up an ordinary pork chop, it's got tons of flavor and how can you not love a crusty panko breading? Be sure to make the dressing with this recipe, it adds a cool and tangy flavor to the pork chops that you'll love!

Panko Crusted Pork Chops with Creamy Herb Dressing

Found in Cooking Light October 2009 edition


2 teaspoons all purpose flour
1/4 teaspoon salt
1/4 teaspoon onion powder
1/4 teaspoon cumin
1/4 teaspoon chili powder
1/8 tsp ground red pepper (I just used black)
1 teaspoon low-sodium soy sauce
1 large egg white
1/3 cup Panko (Japanese breadcrumbs, really easy to find in the Asian section of your supermarket)
2 (4 oz) boneless center-cut loin pork chops
1 teaspoon canola oil
Cooking Spray

1 tablespoon chopped green onions
1 tablespoon chopped flat leaf parsley
2 tablespoons fat free sour cream
1 tablespoon fat free milk
1 tablespoon reduced fat mayonnaise
1 teaspoon cider vinegar
1/4 teaspoon garlic powder


1. To prepare pork, preheat oven to 450.

2. Combine first 6 ingredients in a shallow dish. Combine soy sauce and egg white in a medium bowl, stirring with a whisk. Place panko in a shallow dish.

3. Dredge pork in flour mixture; dip in egg mixture. Dredge in panko. Heat oil in a large nonstick skillet over medium-high heat. Add pork to pan; cook 1 minute on each side. Place pork on a baking sheet coated with cooking spray. Bake at 450 for 6 minutes, or until done.

4. To prepare dressing, combine onions and the remaining ingredients. Serve dressing with pork.

Serves: 2 (one serving is one pork chop with 2 tablespoons dressing

Per Serving: 268 cal, 9.5g fat, 30g prot, 13.6g carb, 0.7g fiber, 74mg chol, 1.3mg iron, 608mg sod

Points per Serving: 6


Donna-FFW said...

Teresa- It is because of YOU, that I subscribed to cooking light magazine.. I love your photos and the recipes you choose are always wonderful!!

MaryBeth said...

Fabulous Teresa...we use panko too but I have never used them on pork chops, it looks so darn good!

Melissa said...

This sounds so good! I made something like this not too long and served it with some taziki sauce and Greek potatoes.

The Miller Family said...

Mmmm! I will definitely have to try this one! Looks fabulous! I LOVE using Panko!

Sara said...

I love cooking light too! I have ten of their cookbooks. This looks great, panko always makes such a nice crust.

Coleen's Recipes said...

What a GREAT idea!

Netts Nook said...

Your Pork Chops look and sound so good. Thanks again for the award sorry it took me so long to post about it.

girlichef said...

Hey Teresa...I'm liking your blog, too! These chops look delish!

Jo said...

OMG this dish looks fab. I just found panko crumbs in our supermarket and have so far used them on calamari rings but will definately give this a go now.

Love your blog also.

biz319 said...

Once I found panko bread crumbs, I've never looked back. Looks great!!

burpandslurp said...

wow! this looks just as sinful as a chicken-fried pork ladden with calories! I love cooking light recipes, too! they're healthful, well-balanced, and delicious most ofthe time!

Michele said...

gThis looks delicious! I love panko!