Nutrition

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Baked Pork Chops
These spicy and moist pork chops are made with no added fat, egg whites, evaporated skim milk, and a lively herb mixture.

Ingredients
  • 6 lean center-cut pork chops, 1/2-inch thick
  • 1 egg white
  • 1 C evaporated skim milk
  • 3/4 C cornflake crumbs
  • 1/4 C fine dry bread crumbs
  • 4 tsp paprika
  • 2 tsp oregano
  • 3/4 tsp chili powder
  • 1/2 tsp garlic powder
  • 1/2 tsp black pepper
  • 1/8 tsp cayenne pepper
  • 1/8 tsp dry mustard
  • 1/2 tsp salt
  • as needed nonstick spray coating

  1. Trim all fat from chops.
  2. Beat egg white with evaporated skim milk. Place chops in milk mixture and let stand for 5 minutes, turning chops once.
  3. Meanwhile, mix together cornflake crumbs, bread crumbs, spices, and salt.
  4. Spray a 9xl3-inch baking pan with nonstick spray coating.
  5. Remove chops from milk mixture. Coat thoroughly with crumb mixture.
  6. Place chops in pan and bake in 375º F oven for 20 minutes. Turn chops and bake 15 minutes longer or till no pink remains.
Note: If desired, substitute skinless, boneless chicken, turkey parts, or fish for pork chops and bake for 20 minutes.

Yield: 6 servings--Serving Size: 1 pork chop Each serving provides:

  • Calories: 186
  • Total fat: 5 g
  • Saturated fat: 2 g
  • Cholesterol: 31 mg
  • Sodium: 393 mg


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