Wasabi and Panko-Crusted Pork with Gingered Soy Sauce

Panko are coarse white breadcrumbs used in this quick and easy interpretation of the Japanese dish tonkatsu. Look for panko and wasabi paste in the ethnic-foods section of the supermarket. Substitute chicken broth if you don't have sake or sherry on hand. Serve with rice and steamed snow peas and carrots for a complete meal.

Yield: 4 servings (serving size: 1 pork chop and about 1 tablespoon sauce)

Ingredients

• 2/3  cup  panko (Japanese breadcrumbs)
• 1  large egg white, lightly beaten
• 4  (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
• 1  teaspoon  peanut oil
• Cooking spray
• 1/8  teaspoon  salt
• 1  tablespoon  bottled ground fresh ginger (such as Spice World)
• 1/3  cup  fat-free, less-sodium chicken broth
• 2  tablespoons  sake or dry sherry
• 2  tablespoons  low-sodium soy sauce
• 2  teaspoons  sugar
• 1  teaspoon  wasabi paste
• 1/3  cup  thinly sliced green onions

Preparation

Place panko in a shallow dish. Place egg white in another shallow dish. Dip pork in egg white; dredge in panko.

Heat peanut oil in a large nonstick skillet coated with cooking spray over medium-high heat; add pork. Cook for 4 minutes on each side or until done. Remove pork from pan; sprinkle with salt.

Reduce heat to medium. Add ginger to pan; cook 30 seconds, stirring constantly. Combine broth and the next 4 ingredients (through wasabi) in a small bowl, stirring well with a whisk. Add broth mixture to pan, scraping pan to loosen browned bits. Stir in green onions. Spoon sauce over pork.

Nutritional Information

Calories:

215 (28% from fat)

Fat:

6.8g (sat 2.1g,mono 2.9g,poly 0.8g)

Protein:

24.5g

Carbohydrate:

10.8g

Fiber:

0.9g

Cholesterol:

65mg

Iron:

1.1mg

Sodium:

454mg

Calcium:

15mg