Corn Flake Pork Chops With Seasoned Cabbage and Crispy Rice Treats
Meal Time - 30 minutes / Serves 4
Cooking Sequence
-
Prepare crispy treats and let cool - 10 minutes
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Prepare pork chops and begin to cook - 10 minutes
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Prepare cabbage and complete pork chops; serve - 10 minutes
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Corn Flake Pork Chops
Ingredients
2 cups corn flakes cereal
large zip-top bag
1 egg, beaten (or 1/4 cup egg substitute)
4 boneless pork chops (1 1/2 lb)
1/2 teaspoon seasoned salt
4 tablespoons herb garlic butter
Steps
1. Place corn flakes cereal in large zip-top bag and crush, using fingers. Place egg in medium bowl. Sprinkle pork chops with seasoned salt.
2. Preheat large sauté pan on medium 2-3 minutes. Coat pork chops by dipping in egg; remove, let excess drip off, and add to zip-top bag (wash hands). Seal bag tightly and shake (or press with fingertips) to evenly coat pork chops.
3. Place butter in pan; swirl to coat. Add pork chops (wash hands); cook 6-7 minutes on each side or until internal temperature reaches 160°F (for medium). Use a meat thermometer to accurately ensure doneness. Serve.
CALORIES (per 1/4 recipe) 400kcal; FAT 21g; CHOL 175mg;
SODIUM 750mg; CARB 12g; FIBER 1g; PROTEIN 39g;
VIT A 15%; VIT C 2%; CALC 2%; IRON 20%
Seasoned Cabbage
Ingredients
1/2 cup roasted red peppers
2 tablespoons herb garlic butter
1 cup pre-sliced green onions
1 (10-ounce) bag shredded cabbage
1/2 cup chicken broth
1/2 teaspoon salt
1/8 teaspoon pepper
Steps
1. Preheat large sauté pan on medium-high 2-3 minutes. Slice red peppers into thin strips.
2. Place butter in pan; swirl to coat. Add peppers and onions; cook 1-2 minutes, stirring occasionally, or until onions are tender.
3. Add remaining ingredients; cook 5-7 minutes, stirring often, or until cabbage is tender. Serve.
CALORIES (per 1/4 recipe) 80kcal; FAT 5g; CHOL 15mg;
SODIUM 540mg; CARB 8g; FIBER 2g; PROTEIN 1g;
VIT A 30%; VIT C 90%; CALC 6%; IRON 6%
Crispy Rice Treats
Ingredients
1/4 cup unsalted butter + extra to coat pan
4 cups miniature marshmallows
6 cups crisp rice cereal
Steps
1. Coat 13- x 9-inch pan lightly with butter.
2. Melt butter in large saucepan on medium-low. Stir in marshmallows until completely melted. Remove from heat. (Or in large microwave-safe bowl, microwave butter and marshmallows on HIGH 2 minutes, stirring every minute until smooth.)
3. Stir in cereal until all pieces are evenly coated. Press into baking pan using back of buttered spoon. Cool completely before cutting into squares. Serve. (Makes 12 treats.)
CALORIES (per 1/12 recipe) 150kcal; FAT 5g; CHOL 15mg;
SODIUM 120mg; CARB 26g; FIBER 0g; PROTEIN 1g;
VIT A 10%; VIT C 15%; CALC 0%; IRON 25%
Utensils & Cookware
- 2 large sauté pans
- large saucepan
- 13- x 9-inch pan
- medium bowl, tongs
- cooking spoons
- meat thermometer
- knife and cutting board
- measuring utensils
Shortcuts & Tips
The corn flake recipe can also be made with boneless chicken breasts instead of pork chops.
Recipe Version R-08/07-0005
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