Parmesan Pork Chops with Lemon-Caper Sauce
Zucchini-Bell Pepper Sauté
Ingredients
- ½ cup whole wheat panko breadcrumbs (or use plain panko)
- ½ cup freshly grated Parmesan cheese
- 6 (4-oz) boneless pork loin chops, trimmed
- ¼ tsp salt
- ¼ tsp pepper
- 3 Tbsp olive oil
- 1 cup low-sodium chicken broth
- 3 Tbsp fresh lemon juice
- 2 Tbsp capers
Instructions
- Combine panko and cheese in a shallow bowl; sprinkle pork with salt and pepper.
- Dredge pork chops in panko mixture, pressing gently to adhere.
- Cook pork chops in hot oil in a large nonstick skillet over medium heat 4 minutes per side or until done; remove pork, and keep warm.
- Add broth and lemon juice to skillet, scraping skillet to loosen browned bits.
- Cook 2 minutes or until mixture is reduced to about ½ cup; stir in capers.
- Spoon sauce over pork chops.
Side Dish Ingredients
- 1 yellow onion, halved and thinly sliced
- 3 Tbsp olive oil
- 3 zucchini, thinly sliced
- 2 organic red bell peppers, thinly sliced
- 2 tsp Italian seasoning
- ½ tsp salt
- ½ tsp pepper
Side Dish Instructions
- Cook onion in hot oil in a large nonstick skillet over medium-high heat 5 minutes or until tender.
- Add zucchini, bell peppers, Italian seasoning, salt, and pepper. Sauté 8 minutes or until tender.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
258
|
96
|
354
|
| Fat (g) | 13 | 7 | 20 |
| Sat. Fat (g) | 3 | 1 | 4 |
| Protein (g) | 30 | 2 | 32 |
| Carb (g) | 6 | 7 | 13 |
| Fiber (g) | 1 | 2 | 3 |
| Sodium (mg) | 383 | 204 | 587 |
Clean Eating Meal Plan
This recipe selected from the eMeals Clean Eating Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
