I often buy a family pack of boneless pork loin chops and pop them in the freezer knowing they will make a great and speedy meal for the family – but a solitary chop also makes a fantastic meal for one if dining alone. I also notice that there are frequently yellow-sticker offers on a couple of chops at my supermarket of the same and so they make it super economical meal too. And whilst there is nothing wrong with a plain grilled/broiled or baked chop, if you gussy it up with a bit of a savoury coating it becomes far more memorable!
This simple recipe for the solo diner (but can be doubled, tripled or more for the family) is coated with a crumb and Parmesan mixture for a crusted chop and it’s divine. You could substitute the ground almonds/almond flour for breadcrumbs if you prefer, both give a golden finish.
|I can manage a 75-100 g/3-4 oz chop but you may not – I am over 10 years out of surgery (and some days, as we all know, you can and you can’t eat the same regular amount, so I can’t always) but all it needs is a little salad on the side for a complete meal cooked from scratch.|
PARMESAN-CRUSTED PORK CHOP FOR 1
1 small egg
1 tbsp ground almonds/almond flour or 1 tbsp breadcrumbs (made from protein bread if possible)
2 tsp finely grated Parmesan cheese
salt and freshly ground black pepper
1 x 75-100 g/3-4 oz boneless pork loin chop, trimmed of excess fat
low-fat cooking spray or mist
mixed salad to serve
- Preheat the oven to 200 C/400 F/gas 6. Line a baking tray or small baking pan with easy glide or non-stick foil.
- In a shallow bowl, beat the egg with 1 tbsp water. You will not need all of this mixture so you may well wish to divide the mixture in half now and save the unused portion in the refrigerator for another use.
- In another shallow bowl, mix ground almonds/almond flour or breadcrumbs with the Parmesan and salt and pepper to taste until well mixed.
- Dip the pork chop into the egg mixture, then into the Parmesan mixture, to coat evenly.
- Generously spritz a non-stick frying pan with low-fat cooking spray or mist. Heat, add the chop and cook for 1-2 minutes, turning once, until golden brown. Transfer to the baking tray.
- Bake in the oven for about 12-15 minutes, or until the pork is no longer pink in the centre and fully cooked. Allow to rest for 3 minutes before serving with a little salad on the side.
WLS PORTION: ¾-1
CALORIES PER PORTION (using ground almonds/almond flour): 270
PROTEIN: 32.4 g
CARBOHYDRATE: 1 g
FAT: 15.1 g
Image courtesy of http://www.pillsbury.com