• 1/4 cup (50 mL) whole-grain flour
• 1 tsp (5 mL) EACH dried thyme, dried sage
• 1/2 tsp (2 mL) garlic powder
• 1/2 tsp (2 mL) cayenne pepper
• 1 egg
• 2 Tbsp (25 mL) water
• 3/4 cup (175 mL) dry bread crumbs
• 4 boneless fast-fry Pork chops, trimmed (each ~100g raw)
• 1 Tbsp (15 mL) soft non-hydrogenated margarine
• 1 tsp (5 mL) vegetable oil
• 1 lemon (optional)

• Combine flour, thyme, sage, garlic powder and cayenne pepper and place on a large plate. In a separate shallow dish, beat together egg with water. Place bread crumbs on a second plate.
• Dredge Pork in flour/seasoning mixture; shake off excess. Next, dip in egg mixture, then coat with breadcrumbs. If possible, allow to dry on cake cooling rack for up to 30 minutes, to enhance crispness when cooked.
• Heat margarine and oil over medium-high heat in a heavy skillet. Sauté Pork until browned, about 1-1/2 minutes on each side. Remove and serve immediately with fresh lemon juice squeezed over (if desired).

• 205 calories
• 28 g protein
• 8 g fat
• 2 g saturated fat
• 115 mg cholesterol
• 5 g carbohydrate
• 0 g fibre
• 104 mg sodium
• 32 mg potassium

This recipe is provided by The Canadian Pork Council, a proud participant in the Health Check Program. Source www.putporkonyourfork.com