These quick breaded pork cutlets conjure the comforting flavors and golden crust of that "shake-in-the-bag" stuff with just a few wholesome ingredients. Cutting the pork into long fillets make them quick-cooking. Make it a meal: Serve with a medley of steamed vegetables.
|Prep Time:||15 minutes|
|Ready in:||35 minutes|
|Ease of Prep:||Easy|
|1 pound pork tenderloin , trimmed|
|1/2 cup dry breadcrumbs , preferably whole-wheat|
|1 teaspoon sugar|
|1/2 teaspoon paprika|
|1/2 teaspoon onion powder|
|1/2 teaspoon salt|
|4 teaspoons canola oil|
|1 large egg white , lightly beaten|
|4 teaspoons cornstarch|
- Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.
- Holding a chefs knife at a 45° angle and perpendicular to the tenderloin, slice the pork into 4 long, thin fillets (see photo).
- Mix breadcrumbs, sugar, paprika, onion powder and salt in a shallow dish. Drizzle with oil and mash with a fork until the oil is thoroughly incorporated. Lightly beat egg white with a fork in another shallow dish. Sprinkle cornstarch over the pork slices and pat to coat evenly on both sides. Dip the pork into the egg, then press into the breading mixture until evenly coated on both sides. (Discard leftover mixture.)
- Place the pork on the prepared baking sheet. Bake until just barely pink in the center and an instant-read thermometer registers 145°F, 14 to 16 minutes.
Health Advantages: low calorie, low carb, low sat fat, low sodium, heart healthy, healthy weight.
|Servings Per Recipe: 4|
|Amount Per serving|
|Calories:||233 cal||Carbohydrate Servings:||1|
|Carbohydrates:||11 g||Dietary Fiber:||1 g||Cholesterol:||74 mg|
|Fat:||9 g||Sodium:||373 mg||Saturated Fat:||2 g|
|Protein:||26 g||Potassium:||437 mg||Monounsaturated Fat:||4 g|
|Nutrition Bonus:||Selenium (50% daily value).|
|Exchanges:||1 starch, 3 lean meat|