Page 73 - Keep the Beat Recipes: Deliciously Healthy Dinners

baked pork chops Prep time: 10 minutes

Cook time: 35 minutes
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

6 lean center-cut pork chops, 1 Preheat oven to 375 °F.
½-inch thick*
2 Trim fat from pork chops.
1 egg white (or substitute liquid
egg white) 3 Beat together egg white and evaporated milk.
1 C fat-free evaporated milk Place pork chops in milk mixture, and let stand for main dishes
¾ C cornflake crumbs 5 minutes, turning once.
¼ C breadcrumbs 4 Meanwhile, mix cornflake crumbs, breadcrumbs, pork
4 tsp paprika spices, and salt.
2 tsp oregano 5 Spray cooking spray on 13- by 9-inch baking pan.
¾ tsp chili powder 6 Remove pork chops from milk mixture, and coat
½ tsp garlic powder thoroughly with crumb mixture.
½ tsp ground black pepper 7 Place pork chops in pan, and bake at 375 °F for
1 /8 tsp cayenne pepper 20 minutes. Turn chops and bake for an additional
1 /8 tsp dry mustard 15 minutes until pork is fully cooked (to a minimum
½ tsp salt internal temperature of 160 °F).
Cooking spray 8 Serve immediately.

Tip: Try with baked potatoes and Roasted Beets With Orange Sauce (on page 109).
* Also try this recipe with boneless, skinless chicken or turkey parts, or fish—bake for just 20 minutes.

yield: each serving provides:
6 servings calories 216 total fiber 1 g
serving size: total fat 8 g protein 25 g
1 pork chop saturated fat 3 g carbohydrates 10 g
cholesterol 62 mg potassium 414 mg
sodium 346 mg

deliciously healthy dinners 59