Fast-fry pork chops are lean, but very succulent. A 3-oz (90-g) serving contains 119 calories compared to the same amount of veal, which comes in at about 180 calories. Try them in our version of an Italian classic!
Lemony pork scallopini
5
PREP TIME
5 min
Makes
3 servings
* PLUS Cooking time: 6 minutes
Ingredients
- 2 tbsp all-purpose flour
- 1/2 tsp Italian seasoning
- 1 pinch salt
- 6 centre-cut pork chops , preferably boneless
- 2 tbsp butter
- 1/2 cup chicken broth
- 1/2 small lemon
- 1 green onion , sliced
Instructions
- Measure flour, seasoning and salt into a plastic bag. Trim fat from pork and cut out bone if there is one. If thicker than you’d like, gently pound to flatten. Melt butter in a large frying pan, preferably non-stick, over medium heat. Place 2 pieces of pork in bag. Hold top closed and shake to lightly coat. Add pork to pan. Coat remaining pork, in 2 batches, then add to pan. Cook until lightly golden, 2 to 3 minutes per side. Remove each piece to a large plate as it is done.
- Pour broth into pan and turn heat to high. Using a wooden spoon, scrape up and stir in any brown bits from pan bottom. Squeeze in juice from lemon. Boil, stirring often, until sauce is as thick as you like, 2 minutes. Return pork to pan. Turn to coat. Place on plates. Pour sauce overtop and sprinkle with onion.
Nutrition (per serving)
- Calories
- 240,
- Protein
- 26.5 g,
- Carbohydrates
- 5.2 g,
- Fat
- 11.8 g,
- Fibre
- 0.4 g,
- Sodium
- 307 mg.
