Pork Milanese with Mashed Sweet Potato

3 Reviews
From: EatingWell Magazine September/October 2013

In this Italian-inspired healthy pork Milanese recipe, you'll swear that these crispy pork medallions were deep-fried, when in fact they're cooked with a nonstick skillet and a mere 3 tablespoons of healthy extra-virgin olive oil. While the pork and sweet potatoes are cooking, steam broccolini or green beans and serve with a squeeze of lemon to round out the meal.

Ingredients 4 servings

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  • 2 large sweet potatoes (about 2 pounds)
  • 2 tablespoons all-purpose flour
  • 1 large egg, lightly beaten
  • 3/4 cup coarse dry breadcrumbs, preferably whole-wheat
  • 1/4 cup finely shredded Parmesan cheese
  • 1 pound pork tenderloin, trimmed and cut crosswise into 8 slices (medallions)
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 3 tablespoons extra-virgin olive oil
  • 1/4 cup reduced-fat sour cream
  • 1 tablespoon chopped fresh sage
  • 4 lemon wedges (optional)

Preparation

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  • Ready In

  1. Prick sweet potatoes in several places with a fork. Place on a plate and microwave on High until tender all the way through, 10 to 15 minutes.
  2. Meanwhile, place flour in a shallow dish and egg in another dish. Combine breadcrumbs and Parmesan in a third dish. Press pork medallions down with your hand so they are all about 1/2 inch thick. Sprinkle with 1/4 teaspoon each salt and pepper. Coat both sides of the pork first in the flour, shaking off any excess, then dip in egg. Finally, coat on both sides with the breadcrumb mixture, pressing to help the crumbs stick.
  3. Heat oil in a large nonstick skillet over medium heat. Add the pork and cook, turning once, until golden brown and an instant-read thermometer inserted in the center registers 145 °F, 4 to 5 minutes per side (see Tip, below). Transfer to a clean plate and let rest while you finish the sweet potatoes.
  4. When the sweet potatoes are cool enough to handle, cut open and scoop the flesh into a medium bowl. Mash with sour cream, sage and the remaining 1/4 teaspoon each salt and pepper. Serve the pork with the mashed sweet potato and a lemon wedge, if desired.
  • Is Your Pork Done? If you cook pork so every speck of pink is gone, you are likely overcooking—making it dry. Pork that is cooked to an internal temperature of 145°F and allowed to rest for 3 minutes is safe to eat even if it's still a little pink in the middle. Cured pork (e.g., cured ham and smoked pork chops) is pink both before and after cooking.

Nutrition information

  • Serving size: 2 pork medallions & about 1/2 cup sweet potato
  • Per serving: 469 calories; 18 g fat(5 g sat); 6 g fiber; 43 g carbohydrates; 33 g protein; 28 mcg folate; 130 mg cholesterol; 9 g sugars; 0 g added sugars; 26696 IU vitamin A; 27 mg vitamin C; 148 mg calcium; 3 mg iron; 534 mg sodium; 1159 mg potassium
  • Nutrition Bonus: Vitamin A (534% daily value), Vitamin C (45% dv), Potassium (33% dv), Zinc (20% dv), Magnesium (19% dv), Iron (17% dv)
  • Carbohydrate Servings: 2 1/2
  • Exchanges: 3 starch, 3 1/2 lean meat, 2 1/2 fat

Reviews 3

April 16, 2014
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By: EatingWell User
Very tasty! This was very tasty and pretty quick for a weeknight dinner. I used panko bread crumbs and it came out very nicely crisp. I used Greek yogurt instead of sour cream and it tasted good, although I think the sweet potatoes on their own would be fine too. I used 1/2 to 1 tsp. dried sage and the flavor didn't really come through - I might use more next time. I was tempted to bake the pork chops, but I'm glad I cooked them on the stovetop since they came out crispy. I would probably cook them in two batches next time. I would definitely make again.
November 09, 2013
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By: Kathy
Very Tasty! I made this tonight using boneless pork chops. Easy to make. The sweet potatoes were really good. I never made them in the microwave before and the sour cream gave them a great taste. I didn't have enough bread crumbs so I toasted two pieces of wheat toast and ground them in my cuisinart mini chopper. Worked out great and made it even healthier. I will definitely make this again. Pros: Pork was tender, mashed sweet potatoes were delicious!
September 17, 2013
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By: EatingWell User
Incredibly simple but tasty pork I only made the pork (not the sweet potato mash) and wondered if it would be bland since the only seasonings were salt/pepper and there was no sauce. However, it was very tasty. I used Panko bread crumbs (unseasoned) and followed the recipe exactly. I breaded the pork ahead of time, refrigerated it, brought it out and let it come to room temperature just before dinner. This made it so easy and quick. I will definitely make this again. Pros: Easy, quick Cons: None