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Nutritional Recipes

Healthy Oven-Fried Pork Chops

Written by COA Nutrition Team On April 1, 2022

These whole-wheat panko breadcrumb-coated pork chops get just as crispy as fried chops, but they’re healthier. Oven-frying saves you fat and calories while producing chops that are crispy on the outside, yet juicy inside.

INGREDIENTS

  • Cooking spray
  • ¼ cup all-purpose flour
  • 1 large egg, lightly beaten
  • 1 teaspoon Dijon mustard
  • ¾ cup whole-wheat panko breadcrumbs
  • 1 teaspoon ground pepper
  • ½ teaspoon kosher salt
  • 4 (4 ounce) 3/4-inch-thick boneless pork chops

DIRECTIONS

  1. Preheat oven to 400° F. Place a wire rack on a large baking sheet and coat with cooking spray. Place flour in a shallow dish. Combine beaten egg and mustard in another small dish. Combine panko and pepper in a third shallow dish.
  2. Sprinkle salt over both sides of the pork. Dredge each pork chop in flour, shaking off the excess. Coat in egg mixture, then panko, pressing to adhere. Place on the prepared rack. Coat the pork chops with cooking spray. Bake until the chops are beginning to brown and are cooked throughout (an instant-read thermometer inserted in the center should register 145 degrees F), 18 to 20 minutes.

Tips of the Month MOBILE

Planning Ahead Tip of the Month

Yes, you should get an air fryer!

There are a lot of questions popping out when it comes to this latest kitchen craze. Is it worth buying an air fryer? Here are some reasons why we think so: • Easy to clean • Easy to use • Safe to use • Healthier meals • Doesn’t take up much space • Faster Than Oven Cooking An air fryer is an incredibly easy way to cook just about anything. You place the food in a fryer-style basket and hot air rapidly circulates all around the food, making the food crisp – much like deep-frying, but without the oil. You can cook anything you’d make in the oven. So, yes, DO IT!

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