Recipes

1. Slice pork into 8 (2- to 3-ounce) cutlets. Place each cutlet between 2 pieces of plastic wrap or wax paper. Using a meat mallet, pound out to a 1/4-inch thickness. Season with black pepper to taste.
2. Preheat oven to 400°F. Coat a baking sheet with nonstick cooking spray. Place egg whites in a shallow dish. Place cornstarch in a separate shallow dish. In a third shallow dish combine panko, onion powder, garlic powder and thyme. Set aside.
3. Working with 1 cutlet at a time, dip each cutlet into egg whites, then in cornstarch, and return to egg whites, turning to coat. Place in panko, turning to coat completely and pressing to adhere.
4. In a large nonstick skillet heat half of the oil over medium-high heat. Add half of the cutlets to the skillet; cook 2 minutes per side. Transfer to baking sheet. Repeat with remaining oil and cutlets. Place baking sheet in oven. Bake 3 to 5 minutes or until crisp and cooked through (145°F). Serve warm.

Per serving: 234 calories, 8g fat, 1g saturated fat, 62mg cholesterol, 83mg sodium, 14g carbohydrate, 0g fiber, 24g protein