Post by chief_cook2 on Jul 22, 2003 20:06:30 GMT -6
1 cup (240 ml) all-purpose flour
1 teaspoon (5 ml) Cajun seasoning (OPT)
1/4 teaspoon (1.25 ml) garlic powder
1/4 teaspoon (1.25 ml) pepper
8 (4 oz/112 g) boneless center-cut pork chops
1 cup (240 ml) nonfat buttermilk
Vegetable cooking spray
3 T (45 ml) vegetable oil
1 cup (240 ml) fat-free milk
1/4 teaspoon (1.25 ml) salt
Garnish: coarse ground pepper
Reserve 2 T (30 ml) flour, and set aside. Place remaining flour in a
shallow dish.
Combine Cajun seasoning, garlic powder and pepper. Rub pork
chops evenly on both sides with seasoning mixture.
Dip pork in buttermilk; dredge in flour. Lightly coat both sides of
pork with cooking spray.
Cook pork, in batches, in hot oil in a large heavy skillet over
medium-high heat 5 minutes on each side or until golden brown and
fully cooked. Drain on paper towels.
Add reserved 2 T (30 ml) flour to pan drippings in skillet; stir in milk
and salt, and cook, stirring constantly, until thickened and bubbly.
Serve immediately with pork. Garnish, if desired.
Makes 8 servings.
Per serving: 267 cal., 12.3 g fat (3.7 g sat. fat, 4.9 g mono., 2.6 g
poly), 26.2 g protein, 11.2 g carbo., 0.3 g fiber, 69 mg chol, 1.5 mg
iron, 250 mg sodium, 63 mg calcium