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

Healthy Baked Pork Chops Recipe

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

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: (0)
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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