Italian Seasoned Brown Rice Flour Pork Chops

Since i’m on a brown rice kick…I figured i’d use brown rice flour on my chops in lieu of bread crumbs.

Portion size:  Plated 3oz pork chops = approx 250 calories, 16g fat (but only 5g saturated), 6g carbs, 18 g protein.

(picture is actually a “side” dish plate…looks bigger than what it is)


  • 1 lb of Center Cut thin cut Pork Chops (mine were cut into 5 slices that I then trimmed any remaining fat)
  • 1/2 cup of Brown Rice Flour (you will not end up using all of it, but give yourself plenty to coat chops…throw remaining away)
  • 1 Teaspoon of Italian Seasoning
  • 1 egg (white only)
  • Salt, Pepper (optional)
  • Mixed Veggies (optional), but it’s a microwave bag…took 4 minutes to microwave.


Preheat oven to 400 F.

Trim any remaining fat off of chops.

Set up 2 stations, 1 with egg white and 1 with your flour, italian seasoning and optional salt and pepper.  I tend to add my pepper but wait until the finished product to add my salt because sometimes it simply doesn’t need any.

On a baking sheet, lightly spray either olive oil PAM or use a MISTO with EVOO.  I like to line my cookie sheet with foil to eliminate washing the baking sheet (I don’t have a dishwasher…so i’m always looking for the quick option lol)

Why do I bake first?  Simply because we will not be using a lot of EVOO to “fry” our pork chops, so I want to bake the chops first to start the cooking process.

Dredge chops through egg whites, then coat with flour mixture.  Place on baking sheet.

Bake at 400 F for 10 minutes (for thin cut chops).

Drizzle approx 2 tablespoons of EVOO into a large skillet.  Set on medium/high heat.  Place chops in skillet, cover and “fry”, turning ever so often until both sides are nicely browned.  If the pan gets dry before your done “frying”…go ahead and add a little bit of water and cover to create some steam and moisture so chops will continue to cook through.  Remove lid and fry until all the moisture is gone.  Continue to brown on both sides if needed.  (you’ll probably want to add more oil in lieu of water…but remember…every bit of oil you add to that pan will get absorb by the flour and you’ll be eating all those extra calories).  We want to “fry” but with the minimum amount of oil.

Pork should be cooked to 145 F.  Depending on your cut of chop (thick or thin) will determine your ultimate cook time.

Add a side of veggies and you have a great delicious meal!

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