Know The Signs

Baked Pork Chops

Ingredients:

  • 6 lean center-cut pork chops, ½-inch thick*
  • 1 egg white
  • 1 cup evaporated skim milk
  • ¾ cup cornflake crumbs
  • ¼ cup fine dry bread crumbs
  • 4 teaspoons paprika
  • 2 teaspoons oregano
  • ¾ teaspoons chili powder
  • ½ teaspoon garlic powder
  • ½ teaspoon black pepper
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon dry mustard
  • ½ teaspoon salt
  • Nonstick cooking spray, as needed

*If substituting fish or skinless, boneless chicken or turkey parts, bake for just 20 minutes

Instructions:

  • Preheat oven to 375 degrees.
  • Trim fat from pork chops.
  • Beat egg white and evaporated skim milk. Place chops in milk mixture and let stand for 5 minutes, turning once.
  • Meanwhile, mix cornflake crumbs, bread crumbs, spices, and salt.
  • Use nonstick cooking spray on 13-by-9-inch baking pan.
  • Remove chops from milk mixture and coat thoroughly with crumb mixture.
  • Place chops in pan and bake for 20 minutes. Turn chops and bake for an additional 15 minutes or until no pink remains.

Nutrition:

Yield: 6 servings
Serving size: 1 chop

Each serving provides:

  • Calories: 216
  • Total fat: 8 grams
  • Saturated fat: 3 grams
  • Cholesterol: 62 milligrams
  • Sodium 346 milligrams
  • Total fiber: 1 grams
  • Protein: 25 grams
  • Carbohydrates: 10 grams
  • Potassium: 414 milligrams