Wasabi and Panko-Crusted Pork with Gingered Soy Sauce

This is one of three new recipes I just made this week out of Cooking Light, and they are all fantastic and easy to make. On this one, I will use more wasabi than they suggest next time I make it. And, Panko are a little pricey, but definitely make a difference vs. bread crumbs. But, don't buy sake - sherry cooking wine worked fine and was much cheaper. Yum.

• 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

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
Amount per serving

Calories: 215
Calories from fat: 28%
Fat: 6.8g
Saturated fat: 2.1g
Monounsaturated fat: 2.9g
Polyunsaturated fat: 0.8g
Protein: 24.5g
Carbohydrate: 10.8g
Fiber: 0.9g
Cholesterol: 65mg
Iron: 1.1mg
Sodium: 454mg
Calcium: 15mg