Pork with Lemon-Caper Sauce

Oct 20th, 2010

Ingredients

1/3 cup all-purpose flour
1/8 teaspoon salt
3 tablespoons Italian-seasoned breadcrumbs
3 tablespoons preshredded fresh Parmesan cheese
1/4 teaspoon black pepper
1 large egg white, lightly beaten
4 (4-ounce) boneless center-cut pork chops (about 1/2 inch thick)
Cooking spray
2 teaspoons olive oil
1/2 cup fat-free, less-sodium chicken broth
1 tablespoon dry white wine
1/4 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
2 teaspoons capers, rinsed and drained

Preparation

1. Combine flour and salt in a shallow dish. Place breadcrumbs, cheese, and pepper in a shallow dish; place egg white in another shallow dish. Dredge pork in flour mixture, dip in egg white, and dredge in breadcrumb mixture. Coat pork with cooking spray.

2. Heat oil in a large nonstick skillet over medium-high heat. Add pork to pan; cook 4 minutes on each side or until done. Remove from pan; keep warm. Add broth and remaining ingredients to pan, scraping pan to loosen browned bits. Cook 2 minutes or until reduced to 1/4 cup (about 2 minutes). Serve with pork.

Serves 4

Nutritional Information: Calories: 256 (35% from fat) Fat: 10.1g (sat 3.3g,mono 4.9g,poly 0.8g) Protein: 28.2g Carbohydrate: 11.5g Fiber: 0.7g Cholesterol: 68mg Iron: 1.5mg Sodium: 419mg Calcium: 82mg

Source & Image: cookinglight.com