Baked Pork Chops

Baked Pork Chops

You can really sink your chops into these—they’re made spicy and moist with

egg whites, evaporated milk, and a lively blend of herbs.

CAL/SERV :

216

PREP TIME :

10 MINS

YIELDS :

6 SERVINGS

COOK TIME:

35 MINS

INGREDIENTS
  • 6 lean center-cut pork chops, ½- inch thick*
  • 1 egg white (or substitute liquid egg white)
  • 1 C fat-free evaporated milk
  • ¾ C corn flake crumbs
  • ¼ C breadcrumbs
  • 4 tsp paprika
  • 2 tsp oregano
  • ¾ tsp chili powder
  • ½ tsp garlic powder
  • ½ tsp ground black pepper
  • ⅛ tsp cayenne pepper
  • ⅛ tsp dry mustard
  • ½ tsp salt
  • Cooking spray

INSTRUCTIONS
  1. Preheat oven to 375 °F.
  2. Trim fat from pork chops.
  3. Beat together egg white and evaporated milk. Place pork chops in milk mixture, and let stand for 5 minutes, turning once.
  4. Meanwhile, mix corn flake crumbs, breadcrumbs, spices, and salt.
  5. Spray cooking spray on 13- by 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 at 375 °F for 20 minutes.Turn chops and bake for an additional 15 minutes or until pork is fully cooked (to a minimum internal temperature of 160 °F).
  8. Serve immediately. 

Tip: Try with baked potatoes and Roasted Beets With Orange Sauce.

* Also try this recipe with boneless, skinless chicken or turkey parts, or fish—bake for just 20 minutes.

Nutrition (per serving):

Calories 216, Total fat 8 g, Saturated fat 3 g, Cholesterol 62 mg, Sodium 346 mg, Total fiber 1 g, Protein 25 g, Carbohydrates 10 g, Potassium 414 mg.

 Courtesy of National Heart, Lung, and Blood Institute