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.