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Pork with Lemon-Caper Sauce Recipe

Pork with Lemon-Caper Sauce Recipe

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Ingredients

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Nutrition

152

Calories

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Ingredients:

Serving

1/3 cup all-purpose flour
1/8 tsp salt
3 tbsp italian-seasoned breadcrumbs
3 tbsp preshredded fresh parmesan cheese
1/4 tsp black pepper
1 large egg white, lightly beaten
4 (4-oz) boneless center-cut pork chops (about 1/2 inch thick )
cooking spray
2 tsp olive oil
1/2 cup fat-free , less-sodium chicken broth
1 tbsp dry white wine
1/4 tsp grated lemon rind
1 tbsp fresh lemon juice
2 tsp capers, rinsed and drained

Directions:

Combine flour and salt in a shallow dish. Place breadcrumbs, cheese, and pepper in a shallow dish; place egg white in another shallow dish. Dredge pork in flour mixture, dip in egg white, and dredge in breadcrumb mixture. Coat pork with cooking spray.
Heat oil in a large nonstick skillet over medium-high heat. Add pork to pan; cook 4 minutes on each side or until done. Remove from pan; keep warm. Add broth and remaining ingredients to pan, scraping pan to loosen browned bits. Cook 2 minutes or until reduced to 1/4 cup (about 2 minutes). Serve with pork.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	152.33 Kcal (638 kJ)
Calories from fat	48.09 Kcal
		% Daily Value*
Total Fat	5.34g	8%
Cholesterol	20.8mg	7%
Sodium	222.25mg	9%
Potassium	212.52mg	5%
Total Carbs	11.24g	4%
Sugars	1.13g	5%
Dietary Fiber	0.5g	2%
Protein	13.17g	26%
Vitamin C	1.9mg	3%
Iron	1.2mg	6%
Calcium	31.2mg	3%

Amount Per 100 g
Calories	152.62 Kcal (639 kJ)
Calories from fat	48.18 Kcal
		% Daily Value*
Total Fat	5.35g	8%
Cholesterol	20.84mg	7%
Sodium	222.67mg	9%
Potassium	212.91mg	5%
Total Carbs	11.26g	4%
Sugars	1.14g	5%
Dietary Fiber	0.5g	2%
Protein	13.2g	26%
Vitamin C	1.9mg	3%
Iron	1.2mg	6%
Calcium	31.2mg	3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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