Serves 4
Ingredients for the Spaghetti Squash (START FIRST)
1 spaghetti squash (about 3 lbs), halved lengthwise & seeded
4 tsp EVOO, divided
1/4 cup grated Parm
1 tsbp fresh sage, chopped
1 tsp each kosher salt & fresh black pepper
Ingredients for the Pork:
1 lb pork tenderloin, sliced into 12 pieces
1 1/4 cup panko crumbs
1/3 cup grated parmesan
1 egg white
1 tbsp. water
1 tbsp. unsalted butter
1 tbsp. flour
1 cup low-sodium chicken broth
2 tbsp. capers
1 tbsp. lemon zest
1 tbsp. lemon juice
1 tbsp. freshly chopped sage
Directions:
* Preheat the oven to 400 degrees. Brush the cut sides of the squash with some EVOO, then place cut-side down on a tin foiled covered baking sheet. Roast the squash for about 1 hour, then remove from oven for about 10 minutes.
* While the squash is cooking, pound the pork pieces between plastic wrap with the soft side of a mallet. Combine the panko and parmesan in a shallow dish, and the water and egg white in another. Dip the cutlets into the the egg mix then the panko mix, and then lay on a broiler pan. Coat each with non-stick spray on both sides
* Melt the butter in a sauce pan over medium high heat. Whisk in the flour (aka a roux), whisking constantly for about a minute or so until there are no lumps. Whisk in the chicken broth and rest of the ingredients; cook the sauce until it is slightly thickened...about 8-10 minutes.
* Once the squash is out of the oven, turn the temp to broil. Put the pork in, broiling about 3 minutes on each side.
* While pork is cooking, scrape the inside of the squash with a fork...aka making spaghetti strands! Place the strands in a bowl and mix in the parm, sage & S&P.
Nutritional Info (for pork and squash)
442 calories; 16g fat (7g saturated, 5 mono, 1 poly); 100mg chol; 1162mg sodium; 24g carb (2g fiber, 4g total sugar); 35g protein; 2mg iron; 262mg calcium