Clean Eating’s Panko and Sage-Crusted Pork Cutlets
Ingredients
- ½ cup brown rice flour, divided
- ½ tsp sea salt
- ½ tsp fresh ground pepper
- 1 egg
- 2 tsp Dijon mustard (or grainy mustard)
- 1 cup whole wheat panko crumbs**
- 2 Tbsp. minced fresh sage
- 1 lb. pork tenderloin, trimmed of visible fat and cut into 4 3-ounce pieces
- 2 Tbsp. garlic olive oil (extra virgin is preferred)
- 1 small red bell pepper, cut into long thin strips
- ½ cup low sodium chicken broth**
- 1 bunch collard greens, ribs removed and leaves chopped (makes about 4 packed cups)
- ½ cup white beans, drained and rinsed**
- Pinch of red pepper flakes
Instructions
- In a shallow bowl or plate, combine ½ cup flour, salt and black pepper. In a separate shallow bowl, mix egg, mustard, and 1 tsp. water. In a third shallow dish or plate, combine panko and sage.
- On a cutting board or solid work surface, place down ~12 inches of plastic wrap. Center one piece of the pork on the plastic wrap and then place another piece of plastic wrap on top of the pork. With the flat end of a meat mallet (or any other hard utensil, such as an ice cream scoop!), pound pork to ¼-1/2 inches thick, beginning at the center and working out towards the outer edges. Repeat with remaining pork. Remove and discard plastic wrap. Dredge all sides of the pork through the flour mixture, shaking off any excess. Dredge all side of pork through egg mixture, shaking off excess. Dredge all sides of pork through panko mixture, gently pressing panko onto pork. Transfer pork to a large plate.
- Line a separate large plate with a paper towel and set aside. In a large nonstick skillet, heat 1 tbsp. garlic oil on medium/high heat. Add half of pork to skillet and cook for 2 to 3 minutes on each side. Transfer to paper towel-lined plate. Repeat with remaining pork, adding additional oil if needed. Cover with foil and set aside.
- Return skillet to medium-high heat. Add bell peppers and saute, stirring frequently, for 1 to 2 minutes, until softened. Sprinkle remaining 1 tbsp. flour over top and stir quickly. Stir in broth and bring to a boil. Cook for 1 minute, until liquid is slightly thickened (note: this may happen quicker than 1 minute!). Reduce heat to a simmer. Working in batches, add collard greens, about 2 cups per batch, cooking each batch until slightly wilted. Add beans, stir to combine and cook until heated through. Season with pepper flakes and toss to combine; remove from heat. Spoon greens-beans mixture onto serving plates and top with pork, dividing evenly. Serve immediately.
Notes
** If you are following a low FODMAPS diet, you will need to take a Beano (or other enzyme supplement that breaks down galactans) with this meal. Keep i mind, however, the beans may still cause problems. Stick with ¼ cup or less. Also, look for a chicken broth with zero onion or garlic (look at my recipe on my low FODMAPs page). As for the bread crumbs, you can look for a wheat-free crumb, but many of them are seasoned with garlic or onion. For most people the amount of breadcrumbs in this recipe should not cause issues.
I managed to get Nick excited about this meal, since the pork looked like it had been deep-fried.
Sadly, however, he wasn’t a fan of the collard greens. Oh well. At least he agreed to try them. I think I may not have cooked them long enough because they were a little bitter. We were both starving by the time I was ready to serve this meal, so perhaps I slacked at the end!
Estimated Nutrition Facts
(Serving Size: 1/4th of recipe)
Excellent source of fiber, vitamin A, vitamin C, and iron
Good source of calcium
Fairly low in sodium, considering it’s one full meal!
So. That’s it for now. Until next time…….stay healthy!
