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October 28, 2015

Pistachio Pork Cutlets & Apple Coleslaw

Post by heartfoodie

Why haven’t I thought of cooking with pork cutlets before!? I love chicken cutlets but prefer pork. Two worlds colliding! Mind exploding.  The pistachio bit was my husbands idea.. and a good one because of all the heart health benefits pistachio’s give us. I added lemon for added flavour and because it’s healthier and pairs nicely with pistachios and unseasoned panko crumbs for crunch.  The apple coleslaw was surprisingly amazingly delicious without the use of mayonnaise, it was so refreshing and tasted great with the pork.. of course. So, here it is, easy, tried, tested, verified and added to the dinner rotation.


Why is this good food good for you? (Or at least healthier)

  1. Nuts. Broken record here but let me drill this into your head again. High fat does not necessarily mean bad fat. Nuts are high in fat, but good fat. It helps move out bad LDL cholesterol from our body. Pistachios are high in good fat and antioxidants. I ground up shelled, unsalted pistachios for this recipe.
  2. Bake vs. fry. Bake your damn breaded cutlets, they taste just as good without the unnecessary fat. Also, a baking pan is easier to clean than an oil-filled pot. I know right? Good point.
  3. Dredging vs. coating. Instead of dipping cutlets in flour, egg and then breadcrumbs, I’ve eliminated the flour and egg part and subbed in a seasoned oil and lemon mixture. Less bad fat, more good fat, and tastier.
  4. Mustard vs. mayonnaise. You won’t find a lot of apple coleslaws made with mustard-based dressing, but I assure you this tastes good! Mayonnaise-based coleslaw has a much higher saturated fat content that clogs the arteries. Mustard on the other hand barely has any fat. It is the healthier alternative.

Skip ahead to the nutritional facts and printer-friendly version of this recipe.


Ingredients:

5 pork cutlets
2 tbsp lemon zest
2/3 cup panko breadcrumbs
1/2 cup ground pistachios
1/4 cup lemon juice
1/2 tsp garlic powder
4 1/2 tbsp canola oil
2 1/2 tbsp apple cider vinegar
1 1/2 tbsp honey
2 tsp dijon mustard
1/2 tsp celery seed
2 julienned, skin removed, cored green apples
1/2 cup shredded carrot
2 cup shredded cabbage
1/4 cup roughly chopped parsley
salt and pepper to taste
Lemon wedges to serve


7 Easy Steps (Instructions):

Step 1: Preheat oven for 450.

Step 2: Prepare coating station for cutlets. In one bowl, mix 2 tbsp canola oil, lemon juice, garlic powder and season with salt and pepper. In another bowl, mix panko breadcrumbs, grounded up pistachios and lemon zest.

Step 3: To coat cutlets, dip in lemon and oil mixture and then dip in panko mixture. Place breaded pork chop on lined baking sheet. Repeat.

Step 4: Bake cutlets for 5-6 minutes, each side.

Step 5: To prepare coleslaw, in a glass bowl whisk 2 1/2 tbsp canola oil, mustard, honey, apple cider vinegar, celery seed and salt and pepper (to taste).

Step 6: Add shredded carrot, cabbage, parsley and julienned apples. Mix thoroughly. Keep refrigerated until ready to serve. You can also make this ahead of time.

IMG_4343

Step 7: Serve coleslaw with baked pork cutlets topped with fresh parsley and lemon wedges.

Enjoy! Nutritional facts and printer-friendly version of this recipe here.