Baked Pork Chops [chicken or turkey parts, or fish] Heart Health Recipes

Heart Health Recipe of the Day

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.

Yield: 6 servings
Serving size: 1 chop

6 lean center-cut pork chops, 1/2-inch thick*
1 egg white
1 cup evaporated skim milk
3/4 cup cornflake crumbs
1/4 cup fine dry bread crumbs
4 tsp paprika
2 tsp oregano
3/4 tsp chile 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
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 degrees 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 degrees F for 20 minutes. Turn chops and bake for added 15 minutes or until no pink remains.

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