Recipes: Panko-crusted pork chops with Napa salad

PANKO-CRUSTED PORK CHOPS WITH NAPA SALAD

Serves 4.

•¹/₂small napa cabbage, thinly sliced crosswise (about 6 c.)

• 1 tbsp. rice vinegar

• Coarse salt and ground pepper

•¹/₄c. flour

• 1 egg, lightly beaten

• 4 boneless pork loin chops (6 oz. each), trimmed of fat

•¹/₄c. vegetable oil

•¹/₂c. ketchup

• 2 tbsp. Worcestershire sauce

• 1 tsp. brown sugar

Make salad: In a medium bowl, combine cabbage and vinegar. Season with salt and pepper. Toss to combine. Set aside.

Place flour, egg and panko each in separate shallow bowls. Season each with salt and pepper. Dip pork chops into flour and then egg, shaking off excess. Dip into panko, pressing to adhere.

In a large skillet, heat oil over medium. Add pork and cook until browned and cooked through, 4 to 6 minutes per side. Transfer to a paper towel-lined plate.

Meanwhile, in a small bowl, stir together ketchup, Worcestershire, sugar and¹/₂teaspoon pepper. Season with salt and stir to combine. Thinly slice chops crosswise, and serve with Napa Salad and sauce on the side.

Nutrition information per serving:

Carbohydrates24 gCalcium156 mg

Protein41 gCholesterol145 mgDietary fiber2 g

Diabetic exchanges per serving: 2 vegetable, 1 bread/starch, 5 lean meat, 2½ fat.

PANKO-CRUSTED FISH STICKS WITH HERB DIPPING SAUCE

Serves 4.

• 1 egg, lightly beaten

• Coarse salt and ground pepper

• 2 c. panko

• 1 tbsp. Old Bay Seasoning

• 2 tbsp. olive oil

•¹/₂c. light mayonnaise

•¹/₄c. fresh parsley, chopped

• 1 tbsp. Dijon mustard

• 1 tbsp. fresh lemon juice, plus lemon wedges for serving

• 2 tsp. prepared white horseradish

Preheat oven to 475 degrees, with racks in top and bottom third. Line two baking sheets with aluminum foil. Set aside.

Place egg in a wide shallow bowl. Season with salt and pepper. In another bowl, combine panko, Old Bay seasoning and oil. Dip tilapia into egg, shaking off excess, then into panko mixture, pressing to adhere. Place on prepared baking sheets.

Bake until lightly browned, 12 to 15 minutes, rotating sheets from top to bottom halfway through. Meanwhile, in a small bowl, stir together mayonnaise, parsley, mustard, lemon juice and horseradish. Season with salt and pepper. Serve fish sticks with sauce and lemon wedges on the side.

Nutrition information per serving:

Calories404Fat20 gSodium940 mgCarbohydrates18 gSaturated fat3 gCalcium79 mg

Diabetic exchanges per serving: 1 bread/starch, 5 lean meat, 1 fat.

ROSEMARY MEATBALLS

Serves 4.

We did side-by-side tastings with meatballs: one included panko and the other, regular bread crumbs. The ones with panko were much lighter and tastier!

• 8 oz. ground beef chuck

• 1¹/₂c. panko

• 1 egg, lightly beaten

• 1 clove garlic, minced

• 1 tsp. finely chopped fresh rosemary or¹/₂tsp. dried, plus more for garnish (optional)

• 1 tbsp. lemon zest, plus 1 tbsp. fresh lemon juice

• 1 tbsp. olive oil

• 4 c. tomato sauce

Directions

In a large bowl, combine beef, pork, panko, egg, garlic, rosemary, lemon zest and juice,¹/₂teaspoon coarse salt and¹/₄teaspoon pepper. Mix just until combined (do not overmix). Using a level 1/4-cup measure for each, form mixture into 12 meatballs.

Heat oil in a large skillet with a lid over medium-high. Add meatballs. Cook, turning occasionally, until browned, 10 to 12 minutes.

Nutrition information per serving:

Calories635Fat33 gSodium1,440 mg

Carbohydrates62 gSaturated fat9 gCalcium120 mg

Protein27 gCholesterol120 mgDietary fiber5 g