Monday, February 17, 2014

Wasabi and Panko-Crusted Pork with Gingered Soy Sauce

Another Cooking Light delight! This magazine/website is one of my favorite resources and I utilize it A LOT! This is one of my go-to recipes when I'm looking for something with an Asian influence.  I served these over brown rice with some spiced whole carrots roasted with some red onion.

Source: Cooking Light

  • Ingredients:
  • 2/3 cup panko (I use Ian's whole wheat)
  • large egg white, lightly beaten
  • (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
  • 1 teaspoon peanut oil
  • Cooking spray
  • 1/8 teaspoon salt
  • 1 tablespoon bottled ground fresh ginger (such as Spice World)
  • 1/3 cup fat-free, less-sodium chicken broth
  • 2 tablespoons sake or dry sherry
  • 2 tablespoons low-sodium soy sauce
  • 2 teaspoons sugar
  • 1 teaspoon wasabi paste
  • 1/3 cup thinly sliced green onions

  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.
Yield: 4 servings

Nutritional info:  215 calories,  7 g fat, 11 g carbs, 25 g protein

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