3 Simple pork dishes

Lean boneless pork chops are breaded in flour, Lean boneless pork chops are breaded in flour, egg and breadcrumbs, pan seared, topped with marinara sauce and mozzarella and finished in the oven. (January 2014) Photo Credit: Marge Perry

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Marge Perry Newsday columnist Marge Perry

Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition. ...

TIP For moist, tender pork, use an instant-read meat thermometer and cook to 140-145 degrees.

PORK PARMESAN

1/4 cup all-purpose flour

1/2 teaspoon salt

1/8 teaspoon black pepper

1/2 teaspoon oregano

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1/2 teaspoon dried basil

2 large eggs

1/4 cup plain bread crumbs

4 (4-ounce) boneless center-cut

pork chops

@Newsday

1 tablespoons olive oil

1/2 cup tomato-basil sauce

4 thin slices mozzarella, about 2 ounces

1. Preheat oven to 375 degrees. Coat a large rimmed baking sheet with cooking spray.

2. Combine flour, salt, pepper, oregano and basil on plate. Lightly beat eggs in bowl. Place bread crumbs in second bowl. Working one at a time, dredge a pork chop in flour and shake off excess. Dip it in egg, and again let excess drip off. Dredge it in bread crumbs and place on plate. Repeat with remaining ingredients.

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3. Heat oil in large, nonstick skillet over medium high. Add pork and let it cook, without moving it, until undersides are uniformly golden brown, about 3 minutes. Turn and cook until undersides are again golden, another 3 minutes. Transfer to the baking sheet.

4. Spoon 2 tablespoons of the sauce on each cutlet; top with cheese. Bake until cheese is melted and pork cooked through, about 10 minutes. Makes 4 servings.

Nutritional analysis for each serving 323 calories, 16 g fat, 6 g saturated fat, 28 g protein, 1 g fiber, 622 mg sodium

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PORK CHOPS WITH GINGER-HONEY GLAZE

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1/4 cup low-sodium chicken broth

1/4 cup orange juice

1/2 teaspoon grated orange zest

2 teaspoons finely minced ginger

2 tablespoons honey

4 (1-inch-thick) bone-in center-cut pork chops, about 11/2 pounds

1/2 teaspoon salt

1/8 teaspoon black pepper

1 tablespoon olive oil

1. Preheat oven to 425 degrees.

2. Combine broth, orange juice and zest, ginger and honey in a small saucepan; bring to a boil and immediately reduce heat to a gentle simmer. Cook, stirring occasionally, until the mixture is the consistency of syrup, about 12 minutes.

3. Meanwhile, season pork with salt and pepper. Heat oil in ovenproof skillet over medium high; add pork and cook until undersides are nicely browned, 3 to 4 minutes. Turn pork over and pour sauce over pork. Place pan in oven for 8 minutes, or until pork is cooked through. (If sauce begins to thicken too much, cover pan loosely with foil). Makes 4 servings.

Nutritional analysis for each serving 254 calories, 11 g fat, 3 g saturated fat, 28 g protein, 0 g fiber, 365 mg sodium

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PORK AND PEARS WITH SOY-MUSTARD SAUCE

1 pound pork tenderloin, cut across into 12 slices

1/2 teaspoon salt

1/8 teaspoon black pepper

1/4 teaspoon dried thyme

2 tablespoons canola oil, divided

1 cup chopped red onion

2 pears (unpeeled), cut into thin wedges

2 tablespoons low-sodium soy sauce

1/4 cup low-sodium chicken broth

1 teaspoon Dijon

1/2 teaspoon sugar

2 tablespoons butter

1. Season the pork with the salt, pepper and thyme. Heat 1 tablespoon of the oil in a large, nonstick skillet over medium high; add the pork in a single layer and cook until lightly browned, about 3 minutes on each side. Drape to keep warm.

2. Heat the remaining 1 tablespoon oil in the skillet; add the onion and cook, stirring occasionally, 3 minutes, until somewhat softened. Add the pear slices and cook until golden and tender, 3 to 4 minutes. Remove from pan.

3. Stir in the soy sauce, chicken broth, Dijon and sugar; cook until reduced by half; about 3 minutes. Remove from heat and stir in the butter. Add pears back to pan to warm through.

4. Spoon the pear and sauce over the chops and serve. Makes 4 servings.

Nutritional analysis for each serving 311 calories, 16 g fat, 5.2 g saturated fat, 23 g protein, 3.4 g fiber, 570 mg sodium

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