Pork with Lemon-Caper Sauce

Health score
14%
Pork with Lemon-Caper Sauce
45 min.
4
285kcal

Suggestions


If you're in the mood for a delightful and savory dish that’s sure to impress your family and friends, look no further than this Pork with Lemon-Caper Sauce. This recipe perfectly balances succulent pork chops with the zesty brightness of lemon and the briny hints of capers, creating a symphony of flavors on your palate. Each bite is a tantalizing mix of crispy textures and a tangy sauce that complements the rich meat beautifully.

This dish is not only scrumptious but also made with health-conscious ingredients, keeping the calorie count in check at just 285 kcal per serving! It's designed to be ready in about 45 minutes, making it an ideal choice for both lunch and dinner, whether you're looking to treat yourself or whip up something special for a gathering. The use of fat-free chicken broth and less sodium further enhances its appeal without sacrificing taste.

The simple preparation involves dredging tender pork chops in a light coating and searing them to perfection, followed by a quick and easy sauce reduction that packs a flavor punch. With fresh lemon juice and zest, this recipe brings vibrant freshness to your plate, making it a satisfying and nourishing meal option. Enjoy this culinary delight that pairs wonderfully with a side of vegetables or a light salad, and watch your guests rave about your gourmet skills!

Ingredients

  • 0.3 teaspoon pepper black
  • teaspoons capers rinsed drained
  • tablespoon cooking wine dry white
  • large egg white lightly beaten
  • 0.5 cup less-sodium chicken broth fat-free
  • 0.3 cup flour all-purpose
  • tablespoons italian-seasoned breadcrumbs 
  • tablespoon juice of lemon fresh
  • 0.3 teaspoon lemon rind grated
  • teaspoons olive oil 
  • tablespoons preshredded parmesan cheese fresh
  • 16 ounce center-cut pork chops boneless ( 1/)
  • 0.1 teaspoon salt 

Equipment

  • frying pan

Directions

  1. Combine flour and salt in a shallow dish.
  2. Place breadcrumbs, cheese, and pepper in a shallow dish; place egg white in another shallow dish. Dredge pork in flour mixture, dip in egg white, and dredge in breadcrumb mixture. Coat pork with cooking spray.
  3. Heat oil in a large nonstick skillet over medium-high heat.
  4. Add pork to pan; cook 4 minutes on each side or until done.
  5. Remove from pan; keep warm.
  6. Add broth and remaining ingredients to pan, scraping pan to loosen browned bits. Cook 2 minutes or until reduced to 1/4 cup (about 2 minutes).
  7. Serve with pork.

Nutrition Facts

Calories285kcal
Protein42.33%
Fat37.53%
Carbs20.14%

Properties

Glycemic Index
37.25
Glycemic Load
5.81
Inflammation Score
-3
Nutrition Score
16.864347882893%

Flavonoids

Catechin
0.03mg
Epicatechin
0.02mg
Eriodictyol
0.18mg
Hesperetin
0.56mg
Naringenin
0.07mg
Kaempferol
1.31mg
Quercetin
1.74mg

Nutrients percent of daily need

Calories:284.72kcal
14.24%
Fat:11.44g
17.59%
Saturated Fat:3.8g
23.72%
Carbohydrates:13.81g
4.6%
Net Carbohydrates:13.07g
4.75%
Sugar:0.73g
0.81%
Cholesterol:78.6mg
26.2%
Sodium:445.32mg
19.36%
Alcohol:0.39g
100%
Alcohol %:0.27%
100%
Protein:29.02g
58.04%
Selenium:46.06µg
65.8%
Vitamin B1:0.92mg
61.03%
Vitamin B3:10.33mg
51.64%
Vitamin B6:0.85mg
42.64%
Phosphorus:312.48mg
31.25%
Vitamin B2:0.35mg
20.58%
Potassium:485.68mg
13.88%
Zinc:2.06mg
13.74%
Vitamin B12:0.74µg
12.27%
Vitamin B5:0.99mg
9.92%
Magnesium:39.23mg
9.81%
Manganese:0.18mg
8.97%
Iron:1.55mg
8.62%
Folate:29.92µg
7.48%
Calcium:71.01mg
7.1%
Copper:0.11mg
5.58%
Vitamin K:5.21µg
4.97%
Vitamin E:0.49mg
3.24%
Vitamin D:0.47µg
3.15%
Fiber:0.74g
2.95%
Vitamin C:1.86mg
2.25%
Vitamin A:50.65IU
1.01%
Source:My Recipes