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Healthy Baked Pork Chops Recipe

Wednesday, January 12, 2011

I tried this recipe for dinner tonight and it turned out very well.
My husband loved it and I really enjoyed it too.
It's a healthy 'Shake N Bake' style recipe that's kicked up a little with some interesting spices.
You can make this recipe using chicken, turkey or fish as well.
We had it with steamed green beans and boiled potatoes.

Healthy Baked Pork Chops Recipe

6 lean center-cut pork chops, ½ -inch thick (about 3 ounces each)*
1 egg white (or substitute liquid egg white)
1 cup fat-free evaporated milk (I used low fat milk)
¾ cup cornflake crumbs
¼ cup breadcrumbs
4 tsp. paprika
2 tsp oregano
¾ tsp chili powder
½ tsp garlic powder
½ tsp ground black pepper
1/8 tsp cayenne pepper
1/8 tsp dried mustard
½ tsp salt
Cooking spray

1. Preheat oven to 375 degrees
2. Trim fat from pork chops.
3. Beat together egg white and evaporated milk. Place pork chops in milk mixture, and let stand for 5 minutes, turning once.
4. Meanwhile, mix cornflake crumbs, breadcrumbs, spices, and salt.
5. Spray cooking spray on 13-by 9-inch baking pan.
6. Remove pork chops form milk mixture, and coat thoroughly with crumb mixture.
7. Place pork chops in pan, and bake at 375 degrees for 20 minutes. Turn chops and bake for an additional 15 minutes or until pork is fully cooked (to a minimum internal temperature of 160 degrees).
8. Serve immediately.

•*Also try this recipe with boneless chicken or turkey or fish – bake for just 20 minutes.

Nutrition Information:
Calories 216
Total Fat 8 g
Sat Fat 3g
Cholesterol 62 mg
Sodium 346 mg
Total Fiber 1 g
Protein 25 g
Carbohydrates 10 g
Potassium 414 mg

  Member Comments About This Blog Post:

SANSIMEONGIRL 1/18/2011 1:26PM

    This looks great. I just bought a big pack of different pork cuts and I will use this for the chops. Did you get this recipe on SparkRecipes? If not, did you add it to SparkRecipes?

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BIGMAMAT 1/17/2011 5:32PM

    sounds yummy!!! emoticon emoticon

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SHELLEY147 1/16/2011 4:51PM

    I was just looking for a new pork recipe!! This sounds fantastic. Definately will try it out. Oh...been meaning to tell you...the 'Oatmeal Muffins' are outstanding! I made a big batch and froze them. Whenever I want one, I just pop it in the microwave for 15-20 seconds and it tastes fresh from the oven. :)

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KARRYB1 1/15/2011 1:10PM

    Sounds delicious and I read this at the opportune time. I have to cook pork chops tonight, I'll try this.Thanks.

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ROSEWCI 1/15/2011 12:36PM

    LOVIN' ALL the spices! Yummy! I think I'll try it with fish!(Hubby likes the pork might surprise him with this too!)

Thanks for the good eats! emoticon

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MRSBENNETT2 1/13/2011 10:01PM

    Glad to see you put those spices I sent to good use! emoticon
This recipe looks delicious! I will use it when we are finally getting some cooler weather.

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REEDSKI 1/13/2011 6:04PM

    I bet your house smells so good! Have you ever thought of opening a restaurant? You could open your farm to visitors in the fall with a pumpkin patch, heirloom tomatoes, etc. and a petting zoo. We had a big one up north but they've either gotten rid of it all together because of development and high taxes which was a shame or it's just a smaller operation. I used to love taking the kids up there when they were younger.

I found a recipe on SP I'll try next week:

Eggplant with Black Beans

Sprouts had eggplants on sale for 88 cents each.
I usually make an eggplant parmesan recipe from SP.

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JRSGIRL1995 1/12/2011 10:18PM


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SYDNEY_DE 1/12/2011 8:43PM

    That sound yummy!

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CARRENK 1/12/2011 8:31PM

    I love this idea - home made Shake and Bake! I very seldom buy pork chops, but I may have to now!

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ONEGREATCAT 1/12/2011 8:26PM

    Ummmm, yummy...sounds good! You are doing a FANTASTIC JOB!

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Planning + Goals = Success Recap & Update 1-11-11

Tuesday, January 11, 2011

Recap & Update of my short term goals for this week.

Tuesday, January 11, 2011

How did I do today?

1. Stay within my Daily Calorie Range.

2. Eat a minimum of 5 Fruits and Vegetables a Day.
Yes! 6 Servings.

3. Exercise - 5 Times a Week for 50 Minutes Each Day.
Yes! 60 Minutes of Walking with Leslie Sansone.

4. Drink atleast 8 Glasses of Water.
Yes! 8 Glasses - so far.

Hope your day was a good one. Full of healthy choices!
Remember: You can do this! We ALL can do this!

Chuckle for the Day:
The trouble with jogging is that by the time you realize you're not in shape for it, it's too far to walk back. - Franklin Jones.

  Member Comments About This Blog Post:

ISHIIGIRL 1/13/2011 6:24PM

    Good progress, way to go!

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BIGMAMAT 1/12/2011 10:00AM

    Thanks for reminding me that WE can do this!!! emoticon

Good job walking with leslie for an hour!!! emoticon

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MOODY9 1/12/2011 12:35AM

    Way to go Maria!!!

Keep up the great work!

P.S. Love the quote!!

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NPDSLEUTH 1/11/2011 10:59PM

    I, too, love the quote. Wow -- you're doing great. Congratulations! I just told my husband tonight that after all these years I FINALLY realize the benefits of making exercise and healthy eating a habit!

Good for you! You GO girl!!!

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ROSEWCI 1/11/2011 8:22PM

    emoticon on staying on track today!
emoticon job on being accountable!
You are SO RIGHT! You CAN do it! We CAN do it!

emoticon We CAN!

emoticon Rose

P.S. LOVE the chuckle!

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SYDNEY_DE 1/11/2011 8:09PM

    Great job today! Being stuck in the house has thrown off my veggies the past couple days- I envy you in your freggie-ness!

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    love the quote! Great job Maria!

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Planning + Goals = Success!

Monday, January 10, 2011

Planning + Goals = Success!

That's what I really believe. So after reading so many great blog posts in the last week, I have decided to sit down and plan what I want and need to do to be successful on my healthy living journey.

Most people who are successful set goals for themselves. Kind of like having a road map to get you to your destination.

And Spark People is always talking about keeping it simple and building on small steps.

So here are my short term goals for this week:

1. Stay within my Daily Calorie Range.
2. Eat a minimum of 5 Fruits and Vegetables a Day.
3. Exercise - 5 Times a Week for 50 Minutes Each Day.
4. Drink atleast 8 Glasses of Water.

That's it. Short and Simple.

I will look at these weekly and make revisions when necessary.

How did I do today?

I have to log my dinner into my Nutrition Tracker yet, but I am sure I am in my range of healthy eating calorie wise. I just entered it and YES! I am in my healthy range for calories today!

I have had 4 Vegetable and 4 Fruit Servings today.

I walked using a Leslie Sansone DVD for 56 minutes.

I drank 8 glasses of water.

  Member Comments About This Blog Post:

REEDSKI 1/11/2011 5:39PM

    You're right. It is simple.

I'm going to figure out my calorie range. I'm just guessing and it's not working. Probably because I'm allowing little excesses here and there.

Great job with Leslie! 56 min.!

Comment edited on: 1/11/2011 5:42:52 PM

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COOKWITHME65 1/11/2011 12:18PM

    Great goals. Simple and to the point.

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LILLYPILLY24 1/11/2011 8:14AM

    This is wonderful - do this consistently and you will definitely have success! You're very encouraging!

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ROSEWCI 1/11/2011 7:32AM

    emoticon goals! And great job of staying accountable!

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NPDSLEUTH 1/10/2011 10:22PM

    Sounds like a great plan, girlfriend! I know you will have great success! xx

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MRSBENNETT2 1/10/2011 8:33PM

    Good for you for setting simple, easy to keep goals for yourself! I am scattered all over the place lately.

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What should I be doing for exercise at my age?

Friday, January 07, 2011

What should I be doing for exercise at my age?

I am in my very early 50s…and I keep wondering what and how much exercise I need to be doing. So off I went to research it.

Here is an excerpt from an article titled: Decade-by-decade guide to exercise – November 2, 2007 from CNN Living.

The 50s

Rx: 4 to 6 cardio sessions a week, 20 to 40 minutes each, with an intensity that lets you answer a simple question but not chat, plus half an hour of weight training twice a week, 8 to 12 repetitions of each exercise, or 15 to 20 using lighter weights. Always stretch afterward.

If your metabolism feels like it's slowing to a crawl, it's not in your mind. Researchers at the University of Pittsburgh studying 541 midlife women found an average gain of 12 pounds eight years after menopause. We also tend to gain a little potbelly, what (Pamela) Peeke (M.D.) calls the menopot. And other places begin to droop noticeably. "At this point, loss of muscle mass and tone really shows," says longtime fitness expert Kathy Smith, 54. "It can actually start to change your posture."

The classic shoulder slump from years of hunching over a desk or computer "will really age you," says Smith, who suggests this stretch: Clasp your hands behind your back at the level of your butt and squeeze your shoulder blades together, pinching your spine. Try, with straight arms, to stretch your fingertips toward the floor until you notice a tug between your ears and shoulders, then lift your hands as high as you can, feeling the stretch in your chest.

"If you haven't started weight training, you must," says Smith, "although if you're a beginner, I really recommend guidance. Women in their 70s have doubled their strength in nine weeks. If you feel intimidated going to a gym, you can rent videos to do at home. You want to hit all the major muscle groups, and you can do the whole cycle in 15 minutes if you keep some dumbbells around."

Yoga -- along with tai chi, dance, and the Bosu ball (a soft half-dome used for standing and sitting exercises) -- is great for balance, which will become an increasingly important issue. While the physical changes this decade brings may be hard to take at first, ultimately, says Smith, "you shift into an acceptance mode. You change what you can, and live with what you can't. It's a gentler way."

I am doing Walking and Yoga (just getting that back into my program). I do need to add Strength Training.

  Member Comments About This Blog Post:

REEDSKI 1/8/2011 9:55PM

    My friend is doing Jane Fonda. The new ones. I remember doing Jane Fonda back in the 80s. She was great and I'm sure she still is. I am doing Leslie Sansone and now I also do Jackie Warner. Jackie does include weights. If you do Leslie with the fitness band that is considered strength training.

I have to do the weights on a dvd. I can't do them by myself counting out reps or at a gym. I have to follow the person in a dvd. That's just me.

We should pat ourselves on the back for exercising regularly.
It's not always easy to get motivated to do it.

As we get older we also lose muscle which the exercise helps us increase or not lose as much.

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ONEGREATCAT 1/8/2011 5:38PM

    I loved your blog, especially since it appears there might be "hope" for me ("women in their 70's have doubled their strength"), since I'm on the "warmer" side of 67!

I'm trying to do a little bit of everything although walking is my favorite. I walk with my friend Sharon, and on the treadmill when the weather isn't cooperating. I rejoined yoga. I have a lot of the smaller gym equipment, i.e., swiss ball, kettleball, resistence bands, etc.

But the greatest "exercise" of all, is getting the support of all my SparkFriends, like you.

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ISHIIGIRL 1/8/2011 10:23AM

    I am 46 and do a similar workout as EMMANYC and I just went in to do an osteoporosis check. My doctor said because of all the exercise and activity I do I have postponed the inevitable. Strength Training is the best thing you can do to keep your bones strong and healthy. I had a hysterectomy last year and am struggling to maintain my 70 lb weight loss but I have been in a maintenance mode for over a year, going up and down with the same 5 lbs. I also found a great book which I have had testimonials from real people int their 60s saying it really works. It is called The Ancient Secrets of the Fountain of Youth. It says to do 5 exercises every day and you will prolong your life and get back lots of energy. It is basically yoga and tai chi, very interesting. Good Luck, exercising in our 30's and 50s is always a challenge but so important.

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46SHADOW 1/8/2011 8:31AM

    Strength training rocks. Muscle burns more calories than fat. I feel so enabled and strong to do things. You see results over a period of time. My advice-start light and simple and then as you get stronger push yourself to try heavier weights.

Comment edited on: 1/8/2011 8:32:42 AM

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BIGMAMAT 1/8/2011 8:19AM

    Maria!! I am looking up the ariticle to read the 40's now! You find the best information!!! emoticon

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ROSEWCI 1/8/2011 8:14AM

    Thanks for the post! Being 57 & post menopausal, I've been walking & performing strength training exercises for toning since joining SparkPeople. I have the menopot...much to my dismay! Although since I've lost's much smaller then it used to be!

Have a great weekend Maria! And keep us informed! Love your info!

emoticon Rose

Comment edited on: 1/8/2011 8:15:46 AM

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HOLLYROSE333 1/8/2011 8:09AM

    Thanks a TON for the information!! Im in 53 so I understand! emoticon

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LILLYPILLY24 1/8/2011 7:15AM

    What an interesting blog! I'm 43, so googled for this article and read what they have to say for the 40's. It's a little bit depressing, to tell the truth! Still, better to know and work to combat the decline, than just wallow and allow it to happen, hey!

Thanks for sharing. The big thing I've taken out of this is the absolutely mandatory-nature of strength training. I need to get more organised on this!

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DARBOYMOM 1/7/2011 10:15PM

    My sister is 52 and does all kinds of things, but her favorite is kick boxing!

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EMMANYC 1/7/2011 9:12PM

    The best advice I've received about exercise is to exercise today so that you'll still be exercising next year. That means:

1) Exercising frequently enough that it becomes a habit.

2) Not overdoing it, since this can result in injuries that sideline you or lead to burnout. It's important to have balance in your regime - cardio, strength, stability and stretching - in order to protect against injury.

3) Having fun. Not every minute of every workout will be fun, and it might not be fun at when you first start out. But ultimately, you have to look forward to what you're doing most of the time, or you won't keep it up.

I'm 47 and hypothyroid, with a few too many injuries to count (some from over-exercise). I've been maintaining a 30 pound loss for about 8 1/2 months now. My regular routine is as follows:

1) Walk to and from work (30 minutes total per day), 5-6 days per week.
2) Cardio workouts 3-4 (preferably 4) times per week, for 25-40 minutes. These days it's a combination of elliptical and walking to train to walk a half-marathon (although I'm being very careful not to overdo it on walking, since last year I suffered a stress fracture from doing too much, too quickly, too soon.)
3) Strength, stability and stretching workouts at least 2 and preferably 3 times per week. One workout is 60 minutes long with a trainer. The others are 20-30 minutes long (sometimes combined with a cardio workout, so I'm only in the gym 4 days per week). I also do some extra core and stability exercises while I'm waiting for other stuff to happen (e.g., toe tapping to strengthen my shins/prevent shin splints while I wait for elevators, plank for my abs before bed, balancing on one leg while I make dinner, etc.)
4) I try to move a lot during the day, whether it's taking the stairs at work, walking down to the end of the hall to talk to someone instead of picking up the phone, or being inefficient at housework (the latter comes naturally :) ).

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I ordered a Walking and Yoga DVD from Prevention today for the cost of shipping & handling ~ $4.95

Wednesday, January 05, 2011

There was an advertisement in the Febuary issue of Prevention magazine (that I bought at the grocery store the other day) for "Free DVDs."

It said that I just had to pay $4.95 for shipping and handling.

So today I finally got around to going to the website and checking this offer out.

It said that they were a $29.96 value.

The 2 DVDs are:

1. Walk Off Weight Workout
2. Tummy Trimming Yoga

Since Walking is my favorite exercise and I have taken several Yoga classes ~ and I am adding Yoga back into my 'at home' workout program ~ I decided to order them.

During the checkout process there were several other items offered to me to purchase:

1. Subscription to Prevention Magazine.
2. A Weight Loss Calendar of some type.
3. Other Fitness DVDs.

I just ordered the set of the "Free" DVDs.

I thought for under $5.00 I would try them.

If you would be interested the website address is:

*Note: It did also say that they collect sales tax in states where Rodale Press has a presence. They do not have a 'presence' in my state of Minnesota.

  Member Comments About This Blog Post:

ROSEWCI 1/8/2011 8:07AM

    Nice! I'm gonna take a look into the offer too! Thanks for the information Maria!

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SHELLEY147 1/7/2011 11:04AM

    What a great price! Thanks for letting us know about that deal! I should subscribe to Prevention...sounds like they are quite an awesome magazine choice! ~hugs~

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1BEACHWALKER 1/7/2011 1:20AM

    Good for you! Graet deal! I love DVD's - they give you contiuous exercise. I hate to do anything on my own- I need to be following someone for at least 10 min or more. Hope you like them!! Prevention is an awesome Magazine. emoticon

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NPDSLEUTH 1/5/2011 9:36PM

    I LOVE Prevention magazine! So glad you got a bargain!!!

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WINFIELD28 1/5/2011 2:22PM

    The offer said it was "Available only while supplies last."
And it also said that the offer was only in issues purchased "on the newsstand." So those of you with subscriptions, will not be finding this offer in your Feb. issue.
I really like Prevention magazine and have subscribed to it several times over the years. I just didn't like that they automatically renewed my subscription when the current one ran out and at a higher price. So last time I cancelled. BUT, I am thinking of re-subscribing because, I keep picking it up at the store, most months since starting here at Spark People.

Comment edited on: 1/5/2011 2:25:07 PM

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DARBOYMOM 1/5/2011 2:11PM

    Thanks for sharing! Was it a limited time offer? I'd love it if you let us know how you like the Yoga one. Of course, I should probably just try it for that price.
emoticon emoticon

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REEDSKI 1/5/2011 1:58PM

    I ordered Prevention magazine from our school magazine sale. Probably because I keep hearing you talk about it!!! (:
My first issue arrived yesterday (Jan. issue)
I'll look for the DVD deal through Prevention. For $5.99 I renewed Fitness magazine and they are sending me an exercise DVD and a magazine/booklet on being healthier.
It helps to have a variety of exercise DVDs so I don't get bored.

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ONEGREATCAT 1/5/2011 1:49PM

    You can't possibly know how excited I am that you're involved in yoga too! I'm excited...I'll be posting a blog with updates later this afternoon. (Well, maybe I won't be excited about everything...I'm going to work on my 2011 budget now and pay this month's bills...AAAARG!)

I get Prevention magazine...didn't notice that...but will check into it as it's always good to have different things in our "arsenals"! Thanks for posting this!

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PETUNIAPIG 1/5/2011 1:45PM

    Cool - I always love a bargain! Thanks for sharing!

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    I emoticon Prevention's Walking DVD's!! They are my favorite! Not sure I did that one though, I am going to have to go look! Have fun with them!

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