Herb-Crusted Pork Cutlets

Name: Herb-Crusted Pork Cutlets
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 3 servings
Cuisine: Italian
Ingredients: 1 pound pork tenderloin; 0.25 cup whole wheat breadcrumbs (low-sodium); 1 teaspoon dried Italian seasoning (salt-free blend); 0.5 teaspoon garlic powder; 0.25 teaspoon black pepper (freshly ground); 1 tablespoon olive oil; 1.25 pound fresh green beans (trimmed); 5 ounce fresh spinach; 2 clove garlic (minced); 0.5 yellow onion (thinly sliced); 1 cup instant polenta (uncooked); 3 cup water

Thin pork cutlets coated in an aromatic herb crust, quickly pan-fried to golden perfection, served with creamy instant polenta and plenty of tender green beans and spinach for a comforting Italian-inspired dinner.

Prep: 10 min
Cook: 15 min
Total: 25 min
Servings: 3
Cuisine: Italian
Difficulty: Easy
Cost: $3.92/serving

Dietary

Low-Sodium
Low-Sugar
High-Protein
High-Fiber
Dairy-Free
Nut-Free
Egg-Free

Ingredients

1 pound pork tenderloin
0.25 cup whole wheat breadcrumbs (low-sodium)
1 teaspoon dried Italian seasoning (salt-free blend)
0.5 teaspoon garlic powder
0.25 teaspoon black pepper (freshly ground)
1 tablespoon olive oil
1.25 pound fresh green beans (trimmed)
5 ounce fresh spinach
2 clove garlic (minced)
0.5 yellow onion (thinly sliced)
1 cup instant polenta (uncooked)
3 cup water

Instructions

Slice 1 pound pork tenderloin crosswise into 1-inch thick medallions, then place each piece between two sheets of plastic wrap and pound to 1/2-inch thickness.
In a shallow dish, combine 1/4 cup whole wheat breadcrumbs, 1 teaspoon salt-free dried Italian seasoning, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper. Dredge each pork cutlet in the breadcrumb mixture, pressing gently to coat.
Prepare polenta: Bring 3 cups water to a boil in a medium saucepan. Slowly whisk in 1 cup instant polenta. Reduce heat to low and cook, stirring occasionally, for 3-5 minutes or until thickened. Keep warm.
While polenta cooks, heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add coated pork cutlets and cook for 3-4 minutes per side, until golden brown and cooked through. Remove pork from skillet and keep warm.
In the same skillet, add 1 1/4 pound fresh green beans, 5 ounces fresh spinach, 1/2 thinly sliced yellow onion, and 2 cloves minced garlic. Sauté for 5-7 minutes until vegetables are tender-crisp and spinach is wilted.
Serve the herb-crusted pork cutlets immediately with instant polenta, sautéed green beans, spinach, and yellow onion.

Notes

For extra flavor in the polenta, use half water and half low-sodium chicken broth.

Nutrition (per serving)

Calories: 490
Protein: 43.5 g
Carbohydrates: 36.8 g
Fat: 13 g
Fiber: 9.3 g
Sodium: 104 mg
Saturated Fat: 3.9 g
Sugar: 4.7 g
Cholesterol: 100 mg