Baked Pork Chops

Baked Pork Chops

Baked Pork Chops

You can really sink your chops into these—they’re made moist and spicy with egg whites, evaporated milk, and a lively blend of herbs.

6  lean center-cut pork chops, ½-inch thick

1  egg white

1  cup fat-free evaporated milk

¾ cup cornflake crumbs

¼ cup fine, dry bread crumbs

4  teaspoons paprika

2  teaspoons oregano

¾ teaspoon chili powder

2  teaspoons garlic powder

2  teaspoons black pepper

? teaspoon cayenne pepper

? teaspoon dry mustard

2  teaspoons salt

nonstick cooking spray, as needed

1. Preheat oven 375 f.

2. Trim fat from pork chops.

3. Beat egg white with fat-free evaporated milk. Place pork chops in milk mixture and let stand for 5 minutes, turning once.

4. Meanwhile, mix corn flake crumbs, bread crumbs, spices, and salt in small bowl.

5. Use nonstick cooking spray on 13 x 9-inch baking pan.

6. Remove pork chops from milk mixture and coat thoroughly with crumb mixture.

7. Place pork chops in pan and bake for 20 minutes. Turn pork chops and bake for an additional 15 minutes or until no pink remains.

Note: Try the recipe with skinless, boneless

chicken or turkey parts or fish—bake for just

20 minutes.

Yield:                     6 servings 

Serving size:         1 pork chop 

Calories                 216 

Total Fat                10 g 

Saturated Fat        8 g 

Cholesterol            62 mg 

Sodium                   346 mg 

Total Fiber             1 g 

Protein                    25 g 

Carbohydrates       10 g 

Potassium               414 mg