Wasabi and Panko Encrusted Pork Chops Recipe

Looking for an easy Wasabi and Panko Encrusted Pork Chops recipe? Learn how to make Wasabi and Panko Encrusted Pork Chops using healthy ingredients.


Submitted by marvelousmaxie

Makes 4 servings



Panko are coarse white breadcrumbs used in this quick and easy interpretation of the Japanese dish tonkatsu. Look for panko and wasabi paste in the ethnic-foods section of the supermarket. Substitute chicken broth if you don't have sake or sherry on hand. Serve with rice and steamed snow peas and carrots for a complete meal.

Recipe Ingredients for Wasabi and Panko Encrusted Pork Chops

2/3 cup panko (Japanese breadcrumbs)
1 large egg white, lightly beaten
16 ounce pork chops (about 1/2 inch thick)
1 teaspoon peanut oil
1/8 teaspoon salt
1 tablespoon ground ginger
1/3 cup fat-free, less-sodium chicken broth
1 oz dry sherry
2 tablespoons low-sodium soy sauce
2 teaspoons sugar
1 teaspoon wasabi paste
1/3 cup thinly sliced green onions

Recipe Directions for Wasabi and Panko Encrusted Pork Chops

  1. Place panko in a shallow dish. Place egg white in another shallow dish. Dip pork in egg white; dredge in panko.

  2. Heat peanut oil in a large nonstick skillet coated with cooking spray over medium-high heat; add pork. Cook for 4 minutes on each side or until done. Remove pork from pan; sprinkle with salt.

  3. Reduce heat to medium. Add ginger to pan; cook 30 seconds, stirring constantly. Combine broth and the next 4 ingredients (through wasabi) in a small bowl, stirring well with a whisk. Add broth mixture to pan, scraping pan to loosen browned bits. Stir in green onions. Spoon sauce over pork.

Categories

Pork, Main Dish

Nutrition Facts
Serving Size 188.6g
Amount Per Serving
Calories
479
Calories from Fat
276
% Daily Value*
Total Fat
30.7g
47%
Saturated Fat
11.0g
55%
Trans Fat
0.0g
Cholesterol
97mg
32%
Sodium
777mg
32%
Potassium
480mg
14%
Total Carbohydrates
17.4g
6%
Dietary Fiber
1.2g
5%
Sugars
4.0g
Protein
29.7g
Vitamin A 2% Vitamin C 4%
Calcium 7% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in sugar
  • High in selenium
  • High in thiamin
  •   Bad points
  • High in saturated fat
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