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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


    · 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 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.


    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

National Institutes of Health - - Keep the Beat: Heart Healthy Recipes; National Heart, Lung, and Blood Institute

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