Breaded Pork Chops with Warm Apple-Cabbage Slaw

Health score
35%
Breaded Pork Chops with Warm Apple-Cabbage Slaw
50 min.
4
368kcal

Suggestions

Ingredients

  • tablespoons apple cider vinegar 
  • teaspoons dijon mustard 
  • 0.3 cup optional: dill fresh chopped
  • 0.5 large head cabbage green cored cut into 2-inch chunks
  • servings kosher salt and pepper black freshly ground
  • teaspoons brown sugar light
  • tablespoon olive oil 
  • cup panko bread crumbs 
  • pound pork chops boneless thin
  • large delicious apple red cut into 1/2-inch chunks
  • tablespoons cup heavy whipping cream sour

Equipment

  • bowl
  • baking sheet
  • oven
  • wire rack
  • plastic wrap

Directions

  1. Adjust oven racks to the top- and lower-third positions and preheat to 425 degrees F. Put a wire rack in a rimmed baking sheet.
  2. Toss the cabbage, apples, 2 tablespoons of the vinegar, olive oil, 2 teaspoons of the brown sugar, 3/4 teaspoon salt and a few grinds of black pepper together on another baking sheet. Roast on the top rack until the cabbage and apples are golden in spots and tender, 20 to 25 minutes.
  3. Remove and toss with dill, if using.
  4. Meanwhile, lay the pork chops between two pieces of plastic wrap and pound until about 1/4 inch thick.
  5. Sprinkle all over with 1/2 teaspoon salt and a few grinds of black pepper.
  6. Combine 1 tablespoon of the sour cream and 1 teaspoon of the mustard in a small bowl and brush both sides of each chop with the mixture.
  7. Pour the panko crumbs out onto a plate and press each side of the pork chops into the crumbs. Generously spray both sides of each chop with cooking spray and place on the rack on the prepared baking sheet.
  8. Bake on the lower rack until the pork chops are golden, crispy and cooked through, 6 to 8 minutes, flipping halfway through.
  9. Mix together the remaining 2 tablespoons of sour cream, 2 teaspoons water and the remaining 1 teaspoon each mustard, brown sugar and vinegar. Divide the pork chops and apple slaw among four plates; drizzle the chops with some of the sauce.

Nutrition Facts

Calories368kcal
Protein31.37%
Fat34.73%
Carbs33.9%

Properties

Glycemic Index
48.75
Glycemic Load
4.37
Inflammation Score
-7
Nutrition Score
29.149564888166%

Flavonoids

Cyanidin
0.88mg
Peonidin
0.01mg
Catechin
0.72mg
Epigallocatechin
0.14mg
Epicatechin
4.2mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.11mg
Apigenin
0.13mg
Luteolin
0.23mg
Isorhamnetin
1.28mg
Kaempferol
0.75mg
Myricetin
0.02mg
Quercetin
4.29mg

Nutrients percent of daily need

Calories:367.78kcal
18.39%
Fat:14.28g
21.97%
Saturated Fat:4.43g
27.68%
Carbohydrates:31.37g
10.46%
Net Carbohydrates:25.26g
9.19%
Sugar:15g
16.67%
Cholesterol:81.29mg
27.1%
Sodium:226.26mg
9.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.02g
58.05%
Vitamin K:123.22µg
117.35%
Vitamin C:62.25mg
75.45%
Vitamin B1:1.01mg
67.63%
Selenium:43.01µg
61.45%
Vitamin B6:1.07mg
53.5%
Vitamin B3:10.54mg
52.71%
Phosphorus:340.08mg
34.01%
Manganese:0.5mg
24.84%
Fiber:6.11g
24.43%
Potassium:824.74mg
23.56%
Folate:89.97µg
22.49%
Vitamin B2:0.37mg
21.93%
Zinc:2.36mg
15.71%
Magnesium:61.97mg
15.49%
Iron:2.4mg
13.32%
Vitamin B5:1.33mg
13.27%
Calcium:121.4mg
12.14%
Vitamin B12:0.67µg
11.21%
Vitamin A:472.63IU
9.45%
Copper:0.16mg
7.88%
Vitamin E:1.04mg
6.95%
Vitamin D:0.45µg
3.02%