Recipe: Baked Pork Chops

Courtesy of the National Heart, Lung and Blood Institute

www.nhlbi.nih.gov

6 lean center-cut pork chops, ½-inch thick*

1 egg white

1 cup evaporated skim milk

¾ cup cornflake crumbs

¼ cup fine dry bread crumbs

4 tsp paprika

2 tsp oregano

¾ tsp chili powder

½ tsp garlic powder

½ tsp black pepper

1/8 tsp cayenne pepper

1/8 tsp dry mustard

½ tsp salt

Nonstick cooking spray as needed

*Also try this recipe with fish or skinless, boneless chicken or turkey parts. Just change baking time to 20 minutes.

1. Preheat oven to 375°.

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 13x9x2-inch baking pan.

6. Remove chops from milk mixture and coat thoroughly with crumb mixture.

7. Place chops in pan and bake at 375° for 20 minutes. Turn chops and bake for additional 15 minutes or until no pink remains.

Serves 6

Nutritional information: 216 calories; 8g fat; 3g saturated fat; 62mg cholesterol; 346mg sodium; 1g fiber; 25g protein; 10g carbohydrates; 414mg potassium.