JAPANESE-STYLE BREADED PORK

MAKES 4 SERVINGS

1 tbsp vegetable oil 1 cup panko bread crumbs ½ cup all-purpose flour 2 eggs, lightly beaten 4 boneless pork chops (about

500 g total), each about ½-inch thick salt and pepper

2 green onions (green parts only), chopped Tonkatsu Sauce

¼ cup ketchup

¼ cup Worcestershire sauce

2 tsp sodium-reduced soy sauce

1 tsp granulated sugar In skillet, stir together oil and bread crumbs; cook over medium heat, stirring, until bread crumbs are golden brown, about 3 minutes. Transfer bread crumbs to shallow plate. Place flour on separate plate; place eggs in wide shallow bowl.

Season pork chops with salt and pepper. Dredge in flour, then dip into eggs, shaking to remove excess. Press into bread crumbs, turning to coat both sides.

Preheat oven to 425°F. Line a baking sheet with parchment paper. Place pork chops on prepared baking sheet. Bake until pork chops are golden brown and no longer pink inside, about 15 minutes.

Tonkatsu Sauce In bowl, combine ketchup, Worcestershire sauce, soy sauce and sugar; mix until sugar is dissolved.

Cut pork into slices; arrange on 4 plates. Drizzle with sauce. Sprinkle green onions over top. Serve with remaining sauce.

PER SERVING WITH 2 TBSP SAUCE about 375 cal, 34 g pro, 13 g total fat (3 g sat. fat), 31 g carb (1 g dietary fibre, 6 g sugar), 175 mg chol, 570 mg sodium, 3.5 mg iron.