6 1 1 C 3/4 C 1/4 C 4 tsp 2 tsp 3/4 tsp 1/2 tsp 1/2 tsp 1/8 tsp 1/8 tsp 1/2 tsp as needed

lean center-cut pork chops, 1/2-inch thick egg white evaporated skim milk cornflake crumbs fine dry bread crumbs paprika oregano chili powder garlic powder black pepper cayenne pepper dry mustard salt nonstick spray coating

 

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 9xl3-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 375º F oven for 20 minutes. Turn chops and bake 15 minutes longer or till no pink remains.

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

Yield: 6 servings--Serving Size: 1 pork chop

Each serving provides:

Calories: 186
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 31 mg
Sodium: 393 mg