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

6 lean center-cut pork chops, 1/2-inch thick
1 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
as needed   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