Pork Milanese

Health score
17%
Pork Milanese
35 min.
4
370kcal

Suggestions

Ingredients

  • cups baby arugula 
  • cup cherry tomatoes halved
  • large eggs 
  • 1.5 cups flour all-purpose
  • tablespoons parsley fresh chopped
  • 0.5 teaspoon rosemary fresh minced
  • servings kosher salt and pepper freshly ground
  • servings lemon wedges for serving
  • tablespoon olive oil for frying extra-virgin plus more
  • tablespoons parmesan cheese grated
  • 8.3 inch thick pork chops boneless trimmed
  • slices sandwich bread white thick

Equipment

  • food processor
  • bowl
  • frying pan
  • paper towels
  • whisk
  • baking pan

Directions

  1. Season the pork chops all over with salt and pepper. Pulse the bread in a food processor to make coarse crumbs (you should have about 3 cups).
  2. Transfer the breadcrumbs to a shallow baking dish and toss with the cheese, parsley and rosemary.
  3. Whisk the eggs in a shallow bowl.
  4. Put the flour in another shallow bowl. Dredge each chop in the flour, then dip in the beaten eggs and coat in the breadcrumb mixture, pressing so the coating sticks.
  5. Heat 1/4 inch olive oil in a large skillet over medium heat. Working in batches, cook the pork chops until golden brown and cooked through, 2 to 4 minutes per side.
  6. Transfer to a paper towel-lined plate to drain.
  7. Toss the arugula and tomatoes in a bowl with 1 tablespoon olive oil, and salt and pepper to taste. Divide the pork chops among plates and season with salt.
  8. Serve with the arugula salad and lemon wedges.
  9. Photograph by Antonis Achilleos

Nutrition Facts

Calories370kcal
Protein17.97%
Fat18.99%
Carbs63.04%

Properties

Glycemic Index
59.82
Glycemic Load
39.23
Inflammation Score
-8
Nutrition Score
21.731739127118%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
4.31mg
Luteolin
0.05mg
Isorhamnetin
1.08mg
Kaempferol
8.76mg
Myricetin
0.31mg
Quercetin
2.26mg

Nutrients percent of daily need

Calories:369.58kcal
18.48%
Fat:7.71g
11.86%
Saturated Fat:2.39g
14.94%
Carbohydrates:57.58g
19.19%
Net Carbohydrates:54.7g
19.89%
Sugar:3.75g
4.17%
Cholesterol:146.27mg
48.76%
Sodium:507mg
22.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.41g
32.82%
Vitamin K:61.91µg
58.96%
Selenium:39.42µg
56.31%
Folate:177.51µg
44.38%
Vitamin B1:0.64mg
42.37%
Manganese:0.68mg
33.96%
Vitamin B2:0.55mg
32.2%
Iron:4.89mg
27.16%
Vitamin B3:5.3mg
26.52%
Vitamin A:1179.99IU
23.6%
Phosphorus:227.62mg
22.76%
Calcium:187.96mg
18.8%
Vitamin C:15.44mg
18.71%
Vitamin B5:1.2mg
11.99%
Fiber:2.88g
11.54%
Magnesium:43.81mg
10.95%
Zinc:1.58mg
10.52%
Vitamin B6:0.21mg
10.51%
Potassium:358.27mg
10.24%
Copper:0.2mg
9.8%
Vitamin B12:0.41µg
6.87%
Vitamin E:0.96mg
6.42%
Vitamin D:0.79µg
5.26%