Panko Crusted Pork Chops with Creamy Herb Dressing

This is a really great recipe that is light, but doesn't taste that way. I served it along with some of Nigella's coleslaw.

Source: http://thecrepesofwrath.blogspot.com/ adapted from Cooking Light October 2008

Ingredients:

2 teaspoons whole wheat flour
1/4 teaspoon salt
1/4 teaspoon onion flakes
1/4 ground cumin
1/4 teaspoon chili powder
1/4 teaspoon red pepper flakes
1 teaspoon low-sodium soy sauce
1 large egg white
1/3 cup whole-wheat panko
2 4-ounce center cut pork chops (I used 3)
1 teaspoon olive oil or canola oil Cooking spray

Dressing:
1 tablespoon chopped green onions
1 tablespoon chopped fresh-leaf parsley
2 tablespoons fat-free sour cream
1 tablespoon fat-free milk
1 tablespoon reduced-fat mayonnaise
1 teaspoon cider vinegar
1/4 teaspoon garlic powder


1. Preheat the oven to 450 degrees F. Combine the first six ingredients in a shallow dish. Whisk the soy sauce and egg white in a different medium bowl. Place the panko in yet another shallow dish. 2. Dredge the pork in the flour mixture, then dip in the egg mixture, followed by dredging in the panko crumbs. Heat the oil in a large skillet over high heat and add the pork to the pan. Cook for 2-3 minutes on each side. 3. Line and/or spray a baking sheet with cooking spray and place the pork chops on it. Bake for 7-8 minutes or until the panko crumbs are golden brown and crispy. 4. While the pork cooks, make the dressing by combining the green onions and remaining ingredients. Serve with the pork when they come out of the oven. Serves 2.