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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.
n 6 lean center-cut pork chops, ½-inch thick
n 1 egg white
n 1 cup fat-free evaporated milk
n ¾ cup cornflake crumbs
n ¼ cup fine, dry bread crumbs
n 4 teaspoons paprika
n 2 teaspoons oregano
n ¾ teaspoon chili powder
n 2 teaspoons garlic powder
n 2 teaspoons black pepper
n ⅛ teaspoon cayenne pepper
n ⅛ teaspoon dry mustard
n 2 teaspoons salt
n nonstick cooking spray, as needed
1. Preheat oven to 375 °F.
2
3
. 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.
4
. Meanwhile, mix cornflake crumbs, bread crumbs, spices, and salt in
small bowl.
5
. Use nonstick cooking spray on 13 x 9-inch baking pan.
. Remove pork chops from milk
6
Yield: 6 servings
mixture and coat thoroughly
Serving size:
1 pork chop
with crumb mixture.
Calories 216
Total Fat 10 g
Saturated Fat 8 g
Cholesterol 62 mg
Sodium 346 mg
Total Fiber 1 g
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.
Protein 25 g
Note: Try the recipe with skinless, boneless
chicken or turkey parts or fish—bake for just
Carbohydrates 10 g
Potassium 414 mg
2
0 minutes.
Heart Healthy Home Cooking
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