½ cup dry breadcrumbs, preferably whole-wheat (see Tip)
1 tsp sugar
½ tsp paprika
½ tsp onion powder
½ tsp salt
4 tsp canola oil
1 large egg white, lightly beaten
4 tsp cornstarch
1. Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.
2. Holding a chef's knife at a 45° angle and perpendicular to the tenderloin, slice the pork into 4 long, thin "fillets."
3. Mix breadcrumbs, sugar, paprika, onion powder and salt in a shallow dish. Drizzle with oil and mash with a fork until the oil is thoroughly incorporated. Lightly beat egg white with a fork in another shallow dish. Sprinkle cornstarch over the pork slices and pat to coat evenly on both sides. Dip the pork into the egg, then press into the breading mixture until evenly coated on both sides. (Discard leftover mixture.)
4. Place the pork on the prepared baking sheet. Bake until just barely pink in the center and an instant-read thermometer registers 145°F, 14 to 16 minutes.
Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs. For dry breadcrumbs, spread the fresh crumbs on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs. Or use prepared coarse dry breadcrumbs. We like Ian's brand labeled "Panko breadcrumbs." Find them in the natural-foods section of large supermarkets.
Provided by: EatingWell
Per Single Serving / Serves 4 Total
- Calories 220 4%
- Calories from fat 63 5%
- Total Fat 7gm 25%
- Saturated Fat 1gm 1%
- Monounsaturated Fat 4gm 16%
- Sodium 377mg
- Total Carbohydrates 11gm 11%
- Fiber 1gm
- Protein 26gm
- Cholesterol 74mg
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.