14 Ingredients
  • 1/3 cup all-purpose flour
  • 1/8 teaspoon salt
  • 3 tablespoons Italian-seasoned breadcrumbs
  • 3 tablespoons preshredded fresh Parmesan cheese
  • 1/4 teaspoon black pepper
  • 1 large egg white, lightly beaten
  • 4 (4-ounce) boneless center-cut pork chops (about 1/2 inch thick)
  • cooking spray
  • 2 teaspoons olive oil
  • 1/2 cup fat-free, less-sodium chicken broth
  • 1 tablespoon dry white wine
  • 1/4 teaspoon grated lemon rind
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons capers, rinsed and drained
Nutrition
304
15% daily value
4 servings
                                       
                                            low-​sugar
     

Fat

24% 15

Saturated

25% 5

Trans

- 0

Monounsaturated

- 7

Polyunsaturated

- 2

Carbs

5% 14

Carbs (net)

- 14

Fiber

2% 1

Sugars

- 1

Sugars, added

- 0

Protein

50% 25

Cholesterol

22% 67

Sodium

16% 389

Calcium

16% 156

Magnesium

8% 34

Potassium

8% 377

Iron

8% 1

Zinc

18% 2

Phosphorus

40% 282

Vitamin A

3% 24

Vitamin C

2% 2

Thiamin (B1)

47% 1

Riboflavin (B2)

26% 0

Niacin (B3)

44% 7

Vitamin B6

49% 1

Folate equivalent (total)

11% 42

Folate (food)

- 8

Folic acid

- 20

Vitamin B12

25% 1

Vitamin D

133% 20

Vitamin E

3% 1

Vitamin K

2% 3

Sugar alcohols

- 0

Water

- 106
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