Baked Pork Chops
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Ingredients
- 6 lean center-cut pork chop, ½-inch thick
- 1 egg white
- 1 cup fat-free evaporated milk
- ¾ cup cornflake crumbs
- ¼ cup fine, dry breadcrumbs
- 4 teaspoons paprika
- 2 teaspoons oregano
- ¾ teaspoon chili powder
- 2 teaspoons garlic powder
- 2 teaspoons black pepper
- ⅛ teaspoon cayenne pepper
- ⅛ teaspoon dry mustard
- 2 teaspoons salt
- Nonstick cooking spray, as needed
Directions
- Preheat oven to 375 °F.
- Trim fat from pork chops.
- Beat egg white with fat-free evaporated milk. Place pork chops in milk mixture and let stand for 5 minutes, turning once.
- Meanwhile, mix cornflake crumbs, bread crumbs, spices, and salt in small bowl.
- Use nonstick cooking spray on 13 x 9-inch baking pan.
- Remove pork chops from milk mixture and coat thoroughly with crumb mixture.
- 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
Recipe Source: Heart Healthy Home Cooking African American Style
