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ASK4JJG Posts: 1,795
8/8/11 4:36 P

Healthy Baked Pork Chops Recipe

Ingredients:
6 lean center-cut pork chops, 1/2-inch thick*
1 egg white
1 cup evaporated skim milk
3/4 cup cornflake crumbs
1/4 cup fine dry bread crumbs
4 teaspoons paprika
2 teaspoons oregano
3/4 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1/8 teaspoon cayenne pepper
1/8 teaspoon dry mustard
1/2 teaspoon salt
as needed nonstick cooking spray

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

Yield: 6 servings
Serving size: 1 chop

Each serving provides:
Calories: 216, Total fat: 8 g, Saturated fat: 3 g, Cholesterol: 62 mg, Sodium: 346 mg, Total fiber: 1 g, Protein: 25 g, Carbohydrates: 10 g, Potassium: 414 mg

*Try the recipe with skinless, boneless chicken or turkey parts, or fish-bake for just 20 minutes.



KELEKONA Posts: 605
8/8/11 11:40 A

Well, my recipe is fried, but it's probably the same as baked if you have a modern non-stick pan... otherwise, use a trimming the provide the fat.

Slice one onion into thin half-rings and stir-fry them. Dredge pork chops in flour, push aside half-cooked onions, and brown on both sides. Bring onions back to add a barrier between chops and pan and add liquid, (preferably apple juice) and steam covered until cooked.

If you insist on baking, I reccomend a bed of onions and sliced apples, more onions and sliced apples on top, bake with foil covering the glass cake pan.)

CLAIREMC65 Posts: 28
8/7/11 12:16 P

Tangy Sesame Baked Pork Chops (serves 4)

4 (6 oz) lean center-cut loin pork chops, approx 1/2" thick
4 Tbsp. Dijon mustard
1/3 c. dry bread crumbs
2 Tbsp. sesame seeds
2 tsp. dried parsley or 2Tbsp. minced fresh parsley
1/2 tsp. garlic powder

Trim away excess fat from pork chops. Spread 1 Tbsp. mustard on sides of each chop. Combine remaining ingredients in shallow bowl. Coat pork chops and place on a rack over a pan . Bake at 375 degrees for 45 minutes or until pork chops are tender.

297 calories, 13 g. fat, 9 g. carbs, 36 g. protein, 1 g. fiber

ASK4JJG Posts: 1,795
7/27/11 5:53 P

Baked Pork with Sweet Potatoes and Applesauce
Diabetic's Healthy Exchanges Cookbook p.205
Serves 4, Can be frozen

4 (3oz) lean pork cutlets or tenderloins
3 cups (16oz) raw sweet potatoes, cut into 1/4 inch slices
2 cups unsweetened applesauce
1/2 tsp apple pie spice
1/4 cup Brown Sugar Twin

Preheat oven to 350 degrees. Spray an 8x8 inch baking dish with butter flavored cooking spray. In a large skillet sprayed with butter flavored cooking spray, brown pork on both sides. Place browned pork in prepared baking dish. Arrange sweet potato slices over pork. In a small bowl, combine applesauce, apple pie spice, and Brown Sugar Twin. Pour applesauce mixture evenly over sweet potaotes. Cover and bake for 45 - 50 minutes *** or until sweet potatoes are tender. Uncover and continue baking 10 minutes. Place dish on wire rack and let set 5 minutes. Divide in 4 servings.

HINTS: Don't overbrown pork or it will become tough.
1/4 cup raisins can be added to applesauce (I did this and it was delicious)
*** I had to bake for 1hr&5min for sweet potaotes to get tender.

Each serving equals:
HE: 2 1/4 Pro, 1 Fruit, 1 Bread, 5 Opt. Cal.

313 Cal., 9gm Fat, 23gm Pro, 35gm Carb, 64mg Sod, 3gm Fiber

Diabetic: 2 Meat, 1 Fruit, 1 Starch


KNOX50 SparkPoints: (1,593)
Fitness Minutes: (2,390)
Posts: 59
7/26/11 11:01 P

Anyone have a good recipe for baked pork chops?

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