Baked Pork Chops

6 lean center-cut pork chop, ½-inch thick
1 egg white
1 cup fat-free evaporated milk
¾ cup cornflake crumbs
¼ cup fine, dry breadcrumbs
4 teaspoons paprika
2 teaspoons oregano
¾ teaspoon chili powder
2 teaspoons garlic powder
2 teaspoons black pepper
⅛ teaspoon cayenne pepper
⅛ teaspoon dry mustard
2 teaspoons salt
Nonstick cooking spray, as needed

1. Preheat oven to 375 °F.
2. Trim fat from pork chops.
3. Beat egg white with fat-free evaporated milk. Place pork chops in milk mixture and let stand for 5 minutes, turning once.
4. Meanwhile, mix cornflake crumbs, bread crumbs, spices, and salt in small bowl.
5. Use nonstick cooking spray on 13 x 9-inch baking pan.
6. Remove pork chops from milk mixture and coat thoroughly with crumb mixture.
7. Place pork chops in pan and bake for 20 minutes. Turn pork chops and bake for an additional 15 minutes or until no pink remains.

Note: Try the recipe with skinless, boneless chicken or turkey parts or fish—bake for just 20 minutes.

Yield: 6 servings
Serving Size: 1 pork chop
Calories 216
Total Fat 10 g
Saturated Fat 8 g
Cholesterol 62 mg
Sodium 346 mg
Total Fiber 1 g
Protein 25 g
Carbohydrates 10 g
Potassium 414 mg

Recipe Source: Heart Healthy Home Cooking African American Style