- 4 spray(s) cooking spray
- 1 pound(s) uncooked lean boneless pork chop(s), four 4 oz chops
- 1/2 cup(s) all-purpose flour
- 3/4 tsp table salt, or to taste
- 1/2 tsp black pepper, or to taste
- 1 large egg(s)
- 3 Tbsp fat free skim milk
- 1 1/2 tsp Dijon mustard, or to taste
- 1/2 cup(s) dried plain breadcrumbs, panko-variety (see note)
- 1/2 medium lemon(s), cut into 4 wedges
Preheat oven to 400°F. Coat a nonstick baking sheet with cooking spray.
Place pork chops between 2 sheets of waxed paper; pound to 1/4-inch thickness with a rolling pin.
On a plate, combine flour, salt and pepper. Beat egg in a shallow bowl; stir in milk and mustard. Place panko on a plate.
Dip chops, one at a time, in flour mixture to lightly dust both sides; shake off excess. Dip each chop in egg batter and then lightly coat both sides with panko. Place on prepared baking sheet; lightly coat with cooking spray.
Bake for 8 minutes; flip and bake until cooked through, about 5 to 7 minutes more. (Coat with cooking spray and broil for a minute or two if you like the coating extra crisp.) Serve with lemon wedges. Yields 1 chop per serving.
- Panko is available in the Asian sections of supermarkets; substitute coarse bread crumbs if desired. Add some cayenne pepper to the bread crumb mixture, if desired. You can also cook these in batches in a nonstick skillet coated with cooking spray.