Ingredients
Ingredient Checklist
- 1 ½ pounds broccoli with stems, trimmed and cut into spears
- 6 tablespoons extra-virgin olive oil, divided
- 1 cup panko breadcrumbs, preferably whole-wheat
- ¼ cup grated Parmesan cheese, plus more for serving
- ¼ cup whole-wheat flour
- 1 large egg, lightly beaten
- 4 (4 ounce) boneless pork chops, trimmed
- ¾ teaspoon salt, divided
- 1 teaspoon lemon juice
- 4 cloves garlic, thinly sliced
- ¼ teaspoon crushed red pepper
- 2 tablespoons red-wine vinegar
- 1 sprig of Chopped fresh thyme for garnish
Directions
Instructions Checklist
Step 1
Position rack in the upper third of oven; preheat broiler to high. Line a rimmed baking sheet with foil.
Step 2
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.
Step 3
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.
Step 4
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.
Step 5
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
Serving Size: 1 pork chop and 1 cup broccoli
Per Serving: 543 calories; protein 34.2g; carbohydrates 20.5g; dietary fiber 5.5g; sugars 3.2g; fat 37.4g; saturated fat 8.9g; cholesterol 120.6mg; vitamin a iu 1257.2IU; vitamin c 153.3mg; folate 114.7mcg; calcium 161.9mg; iron 2.5mg; magnesium 66.2mg; potassium 924.8mg; sodium 724.6mg.
Exchanges: 4 fat, 3 1/2 lean protein, 2 1/2 vegetable, 1/2 high-fat protein, 1/2 starch
