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Parmesan Pork Chops with Spinach Salad

TOTAL TIME: Prep/Total Time: 30 min. YIELD: 4 servings.
My pork chops needed a change, and I stumbled across this pan-fry method. With a few small changes, we transformed them into a yummy spinach salad. —Laurel Dalzell, Manteca, California

Ingredients

  • 3 medium tomatoes, seeded and chopped
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 small garlic clove, minced
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon pepper, divided
  • 2 large egg whites
  • 1 tablespoon Dijon mustard
  • 1/2 teaspoon dried oregano
  • 1/2 cup dry bread crumbs
  • 3 tablespoons grated Parmesan cheese
  • 4 thin boneless pork loin chops (1/2 inch thick and 3 ounces each)
  • 4 cups fresh baby spinach

Directions

  • 1. In a large bowl, combine tomatoes, oil, lemon juice, garlic, 1/4 teaspoon salt and 1/8 teaspoon pepper; toss to combine.
  • 2. In a shallow bowl, whisk egg whites, mustard, oregano and the remaining salt and pepper until blended. In another shallow bowl, mix bread crumbs with cheese. Dip pork chops in egg white mixture, then coat with bread crumb mixture.
  • 3. Place a large skillet coated with cooking spray over medium heat. Add pork chops; cook 2-3 minutes on each side or until golden brown and pork is tender.
  • 4. Add spinach to tomato mixture; toss to combine. Serve with pork chops.

Nutrition Facts

1 pork chop with 1 cup salad: 223 calories, 10g fat (3g saturated fat), 43mg cholesterol, 444mg sodium, 12g carbohydrate (3g sugars, 2g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat.

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