Baked Pork Chops

These spicy and moist pork chops are made with no added fat, egg whites, evaporated skim milk, and a lively herb mixture that contains no salt.

Six lean center-cut pork chops, 1/2-inch thick
One 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
Nonstick spray coating as needed

1. Trim all fat from chops.

2. Beat egg white with evaporated skim milk. Place chops in milk mixture and let stand for 5 minutes, turning chops once.

3. Meanwhile, mix together cornflake crumbs, bread crumbs, spices, and salt.

4. Spray a 9x13-inch baking pan with nonstick spray coating.

5. Remove chops from milk mixture. Coat thoroughly with crumb mixture.

6. Place chops in pan and bake in 375°F oven for 20 minutes. Turn chops and bake 15 minutes longer or until no pink remains.

Note: If desired, substitute skinless, boneless chicken, turkey, or fish for pork chops; bake for 20 minutes.

YIELD: 6 servings - SERVING SIZE: one pork chop
EACH SERVING PROVIDES: Calories: 186 - Total fat: 5 g - Saturated fat: 2 g - Cholesterol: 31 mg - Sodium: 393 mg