Spicy Baked Pork Chops

  • Serves: Serves 4


Description

Fixing dinner is as easy as 1-2-3! Simplify preparation with an assembly line: Place the bowl with the milk mixture at the left, the plate of crumb mixture in the center, and the baking pan at the right.

Ingredients

Vegetable oil spray
Egg substitute equivalent to 1 egg, or 1 egg
2 tablespoons fat-free milk
1/3 cup cornflake crumbs
2 tablespoons cornmeal
1/2 teaspoon dried marjoram, crumbled
1/8 teaspoon pepper
1/8 teaspoon dry mustard
1/8 teaspoon ground ginger
1/8 teaspoon cayenne
1 pound boneless pork loin chops, all visible fat discarded, cut into 4 portions

Cooking Instructions

Preheat the oven to 375°F. Using vegetable oil spray, lightly spray a shallow baking pan large enough to hold the pork chops in a single layer.

In a small, shallow bowl, stir together the egg substitute and milk.

In a shallow dish such as a pie pan, combine the crumbs, cornmeal, marjoram, pepper, mustard, ginger, and cayenne. Using tongs, dip the pork chops in the milk mixture, letting excess liquid drip off. Coat both sides of the pork chops with the crumb mixture. Put the chops in the prepared pan.

Bake, uncovered, for 15 minutes. Turn the chops. Bake for 10 minutes, or until the chops are tender and just slightly pink in the center.



Nutritional Analysis
Per serving
Calories Per Serving
217
Total Fat
4.5 g
Saturated Fat
1.5 g
Trans Fat
0
Polyunsaturated Fat
.5 g
Monounsaturated Fat
1.5 g
Cholesterol
63 mg
Sodium
193 mg
Carbohydrates
21 g
Fiber
3 g
Sugar
16 g
Protein
23 g

Dietary Exchanges


1/2 starch, 3 lean meat 



This recipe is reprinted with permission from the American Heart Association Low-Fat, Low-Cholesterol Cookbook, Third Edition, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from book sellers everywhere.