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Healthy Eating Recipes: 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

Recipe Source: Deliciously Healthy Dinners
   
Prep time Cook time Yields Serving Size
10 minutes 35 minutes 6 servings 1 pork chop

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 cornflake crumbs
¼ C breadcrumbs
4 tsp paprika
2 tsp oregano
¾ tsp chili powder
½ tsp garlic powder
½ tsp ground black pepper
1/8 tsp cayenne pepper
1/8 tsp dry mustard
½ tsp salt
Cooking spray

Directions

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 cornflake 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 facts

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

Recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.