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Ingredients
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1 ½ pounds broccoli with stems, trimmed and cut into spears
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6 tablespoons extra-virgin olive oil, divided
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1 cup panko breadcrumbs, preferably whole-wheat
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¼ cup grated Parmesan cheese, plus more for serving
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¼ cup whole-wheat flour
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1 large egg, lightly beaten
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4 (4 ounce) boneless pork chops, trimmed
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¾ teaspoon salt, divided
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1 teaspoon lemon juice
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4 cloves garlic, thinly sliced
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¼ teaspoon crushed red pepper
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2 tablespoons red-wine vinegar
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1 sprig Chopped fresh thyme for garnish
Directions
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Position rack in upper third of oven; preheat broiler to high. Line a rimmed baking sheet with foil.
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Toss broccoli with 1 1/2 tablespoons oil on the prepared pan and spread in an even layer. Broil, stirring once, until charred in spots, about 10 minutes. Transfer to a bowl and set aside.
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Meanwhile, combine breadcrumbs and Parmesan in a shallow dish. Place flour in another shallow dish and egg in a third shallow dish. Sprinkle pork with 1/4 teaspoon salt, then dredge in the flour, shaking off excess; dip in the egg, letting excess drip off; and coat with the breadcrumb mixture.
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Heat 3 tablespoons oil in a large nonstick skillet over medium-high heat. Add the pork and cook, turning once, until golden brown and an instant-read thermometer inserted in the thickest portion registers 145 degrees F, about 6 minutes total. (If the pork is browning too quickly, reduce heat to medium.) Transfer to a plate and drizzle with lemon juice. Tent with foil.
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Wipe the pan clean. Add the remaining 1 1/2 tablespoons oil, garlic and crushed red pepper and cook over low heat, stirring, until the garlic is sizzling, about 3 minutes. Remove from heat and stir in vinegar and the remaining 1/2 teaspoon salt. Drizzle over the reserved broccoli and toss to coat. Serve the pork and broccoli with more Parmesan and thyme, if desired.
Nutrition Facts (per serving)
543 | Calories |
37g | Fat |
21g | Carbs |
34g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1 pork chop and 1 cup broccoli | |
Calories 543 | |
% Daily Value * | |
Total Carbohydrate 21g | 7% |
Dietary Fiber 6g | 20% |
Total Sugars 3g | |
Protein 34g | 68% |
Total Fat 37g | 48% |
Saturated Fat 9g | 45% |
Cholesterol 121mg | 40% |
Vitamin A 1257IU | 25% |
Vitamin C 153mg | 170% |
Folate 115mcg | 29% |
Sodium 725mg | 32% |
Calcium 162mg | 12% |
Iron 3mg | 14% |
Magnesium 66mg | 16% |
Potassium 925mg | 20% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.