Baked Pork Chops

6 lean center-cut pork chops,
1/2-inch thick*
1 egg white
1 C evaporated skim milk
3/4 C cornflake crumbs
1/4 C fine dry bread crumbs
4 tsp paprika
2 tsp oregano
3/4 tsp chili powder
1/2 tsp garlic powder
1/2 tsp black pepper
1/8 tsp cayenne pepper
1/8 tsp dry mustard
1/2 tsp salt
as needed nonstick cooking spray

*Try the recipe with skinless, boneless chicken or turkey parts, or fish—bake for just 20 minutes.


1. Preheat oven to 375 °F.
2. Trim fat from pork chops.
3. Beat egg white with evaporated skim milk. Place chops in milk mixture and let stand for 5 minutes, turning once.
4. Meanwhile, mix cornflake crumbs, bread crumbs, spices, and salt.
5. Use nonstick cooking spray on 13- by 9-inch baking pan.
6. Remove chops from milk mixture and coat thoroughly with crumb mixture.
7. Place chops in pan and bake at 375 °F for 20 minutes. Turn chops and bake for added 15 minutes or until no pink remains.

Yield: 6 servings
Serving size: 1 chop
Each serving provides:
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