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
202
10% daily value
6 servings
                                       
                                            low-​sugar
     

Fat

16% 10

Saturated

16% 3

Trans

- 0

Monounsaturated

- 5

Polyunsaturated

- 1

Carbs

3% 9

Carbs (net)

- 9

Fiber

2% 0

Sugars

- 1

Sugars, added

- 0

Protein

33% 17

Cholesterol

15% 45

Sodium

11% 260

Calcium

10% 104

Magnesium

5% 23

Potassium

5% 251

Iron

5% 1

Zinc

12% 1

Phosphorus

27% 188

Vitamin A

2% 16

Vitamin C

1% 1

Thiamin (B1)

31% 0

Riboflavin (B2)

17% 0

Niacin (B3)

30% 5

Vitamin B6

33% 0

Folate equivalent (total)

7% 28

Folate (food)

- 5

Folic acid

- 13

Vitamin B12

17% 0

Vitamin D

88% 13

Vitamin E

2% 0

Vitamin K

1% 2

Sugar alcohols

- 0

Water

- 71
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