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Healthy Oven-Fried Pork Chops

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  • December 19, 2021

  • Dieta Efectiva

  • Comments (0) 

  • Recipes

Healthy Oven-Fried Pork Chops

Ingredients

Directions

  • 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.

  • 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

Serving Size:

1 pork chop

Per Serving:
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.
Exchanges:

2 1/2 lean-protein, 1 starch

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