Pork Milanese with Arugula, Fennel, and Parmesan Salad

Health score
27%
Pork Milanese with Arugula, Fennel, and Parmesan Salad
40 min.
4
440kcal

Suggestions

Ingredients

  • cups arugula 
  • 0.5 teaspoon pepper black freshly ground
  •  eggs 
  •  fennel bulb trimmed thinly sliced
  • 0.5  juice of lemon 
  • tablespoons olive oil 
  • cup panko bread crumbs 
  • 0.3 cup parmesan grated (use a vegetable peeler)
  •  pork chops boneless thick () (see Notes)
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • frying pan

Directions

  1. Combine panko, grated parmesan, 1/4 tsp. salt, and 1/4 tsp. pepper on a large plate. In a small bowl, lightly beat eggs. Dip each pork chop in egg, then transfer to panko mixture and coat completely with crumbs. Set aside.
  2. In a large bowl, combine arugula, fennel slices, and parmesan shavings.
  3. Drizzle salad with 3 tbsp. olive oil and the lemon juice. Toss, season with remaining salt and pepper, and toss again.
  4. In a 12-in. nonstick frying pan, heat remaining 1/2 cup olive oil over medium-high heat.
  5. Add two pork chops and cook, turning once, until crusts are deep golden brown and crisp, 5 to 6 minutes.
  6. Transfer chops to a plate and keep warm. Repeat with remaining chops.
  7. Cut each chop in half diagonally and arrange on a serving platter with salad.
  8. Serve immediately.

Nutrition Facts

Calories440kcal
Protein34.09%
Fat50.7%
Carbs15.21%

Properties

Glycemic Index
34
Glycemic Load
1.32
Inflammation Score
-7
Nutrition Score
27.733478401018%

Flavonoids

Eriodictyol
0.81mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.86mg
Kaempferol
6.98mg
Quercetin
1.73mg

Nutrients percent of daily need

Calories:440.32kcal
22.02%
Fat:24.57g
37.8%
Saturated Fat:6.7g
41.88%
Carbohydrates:16.58g
5.53%
Net Carbohydrates:13.69g
4.98%
Sugar:3.87g
4.3%
Cholesterol:175.87mg
58.62%
Sodium:632.29mg
27.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.17g
74.33%
Selenium:56.78µg
81.12%
Vitamin B1:1.07mg
71.06%
Vitamin K:66.43µg
63.27%
Vitamin B3:12.17mg
60.87%
Vitamin B6:1.08mg
53.93%
Phosphorus:454.87mg
45.49%
Vitamin B2:0.47mg
27.45%
Potassium:888.67mg
25.39%
Zinc:2.97mg
19.78%
Calcium:185.43mg
18.54%
Manganese:0.36mg
18.18%
Vitamin B12:1.03µg
17.23%
Magnesium:66.68mg
16.67%
Vitamin B5:1.65mg
16.54%
Vitamin E:2.38mg
15.84%
Folate:62.81µg
15.7%
Iron:2.64mg
14.66%
Vitamin A:727.55IU
14.55%
Vitamin C:11.47mg
13.9%
Fiber:2.88g
11.53%
Copper:0.19mg
9.45%
Vitamin D:1.01µg
6.72%
Source:My Recipes