100 Healthy Recipes
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Ingredients
- 1 pounds pork sirloin chop, raw boneless
- 2 teaspoons olive oil, extra virgin
- 1/4 teaspoons black pepper
- 2 tablespoons liquid egg substitute
- 1/2 cups bread crumbs
- 1 tablespoons Parmesan cheese, fat free
- 1 teaspoons oregano, dried
Preparation:
- Place pork, one piece at a time, between two pieces of wax paper and pound to 1/4-inch thickness. Set aside.
- Preheat oven to 450°F. Coat a shallow baking pan (jelly-roll pan works well) with 1 teaspoon of the oil.
- Season the pork cutlets on both sides with the black pepper.
- Place egg substitute in a glass pie plate or shallow bowl. On a different plate, combine the breadcrumbs, Parmesan cheese and oregano.
- One piece at a time, dip the pork into the egg sub, letting the excess drip off, then dredge in the breadcrumb mixture, pressing the mixture into both sides.
- Place the pork cutlets in a single layer in the prepared baking pan.
- Drizzle the pork evenly with 1 teaspoon of the oil. Bake for 10 minutes, or until the undersides are lightly browned.
- Turn and bake for 5 minutes longer, or until browned and cooked through.
- Serve with steamed Italian green beans and crusty whole grain bread, if desired.
Diet Exchange
| Other Carbohydrates | 0.0 |
| Very Lean Meat |
0.0 |
| Fat |
0.5 |
| Milk | 0.0 |
| Vegetable | 0.0 |
| Fruit | 0.0 |
| Lean Meat |
2.5 |
| Bread/Starch | 0.5 |
Nutrition Information
| Amount Per Serving |
| Calories |
240 |
| Calories from Fat | 80 |
| Total Fat | 9g |
| Saturated Fat | 2.5g |
| Cholesterol | 70mg |
| Sodium | 350mg |
| Total Carbohydrate | 11g |
| Dietary Fiber | less than 1g |
| Sugars | less than 1g |
| Protein | 27g |
| Calcium | 6% |
| Iron | 10% |
| Not a significant source of Vitamin A, Vitamin C |