Panko Crusted Pork Chops with Creamy Herb Dressing

I know that I completely over do it on my Cooking Light recipes, but I just can't help it, they rarely disappoint. I think what I love the most about Cooking Light is that I never feel like I'm eating "diet food," which is good, because nothing is worse then choking something down that is void of taste and has the texture of cardboard. I also love it because I can eat something like a pork chop that has been breaded, shallow fried, and covered in a white sauce, and still lose weight. I tell you, they have miracle workers up there in Cooking Lightland! This is a FANTASTIC dish, it's a great way to spruce up an ordinary pork chop, it's got tons of flavor and how can you not love a crusty panko breading? Be sure to make the dressing with this recipe, it adds a cool and tangy flavor to the pork chops that you'll love!

Panko Crusted Pork Chops with Creamy Herb Dressing

Found in Cooking Light October 2009 edition

Ingredients

Pork:
2 teaspoons all purpose flour
1/4 teaspoon salt
1/4 teaspoon onion powder
1/4 teaspoon cumin
1/4 teaspoon chili powder
1/8 tsp ground red pepper (I just used black)
1 teaspoon low-sodium soy sauce
1 large egg white
1/3 cup Panko (Japanese breadcrumbs, really easy to find in the Asian section of your supermarket)
2 (4 oz) boneless center-cut loin pork chops
1 teaspoon canola oil
Cooking Spray

Dressing:
1 tablespoon chopped green onions
1 tablespoon chopped flat leaf parsley
2 tablespoons fat free sour cream
1 tablespoon fat free milk
1 tablespoon reduced fat mayonnaise
1 teaspoon cider vinegar
1/4 teaspoon garlic powder

Directions

1. To prepare pork, preheat oven to 450.

2. Combine first 6 ingredients in a shallow dish. Combine soy sauce and egg white in a medium bowl, stirring with a whisk. Place panko in a shallow dish.

3. Dredge pork in flour mixture; dip in egg mixture. Dredge in panko. Heat oil in a large nonstick skillet over medium-high heat. Add pork to pan; cook 1 minute on each side. Place pork on a baking sheet coated with cooking spray. Bake at 450 for 6 minutes, or until done.

4. To prepare dressing, combine onions and the remaining ingredients. Serve dressing with pork.

Serves: 2 (one serving is one pork chop with 2 tablespoons dressing

Per Serving: 268 cal, 9.5g fat, 30g prot, 13.6g carb, 0.7g fiber, 74mg chol, 1.3mg iron, 608mg sod

Points per Serving: 6