1 cup all-purpose flour
1 teaspoon Cajun seasoning
1/4 teaspoon garlic powder
1/4 teaspoon pepper
8 (4-ounce) boneless center-cut pork chops
1 cup nonfat buttermilk
Vegetable cooking spray
3 tablespoons vegetable oil
1 cup fat-free milk
1/4 teaspoon salt
Garnish: coarse ground pepper
Reserve 2 tablespoons flour, and set aside. Place remaining flour in a shallow dish.
Combine Cajun seasoning, garlic powder, and pepper. Rub pork chops evenly on both sides with seasoning mixture.
Dip pork in buttermilk; dredge in flour. Lightly coat both sides of pork with cooking spray.
Cook pork, in batches, in hot oil in a large heavy skillet over medium-high heat 5 minutes on each side or until golden brown. Drain on paper towels.
Add reserved 2 tablespoons flour to pan drippings in skillet; stir in milk and salt, and cook, stirring constantly, until thickened and bubbly. Serve immediately with pork. Garnish, if desired.
Yield: Makes 8 servings (serving size: 1 chop)
NUTRITION PER SERVING
CALORIES 267(42% from fat); FAT 12.3g (sat 3.7g,mono 4.9g,poly 2.6g); PROTEIN 26.2g; CHOLESTEROL 267mg; CALCIUM 63mg; SODIUM 250mg; FIBER 0.3g; IRON 1.5mg; CARBOHYDRATE 11.2g
