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  • Baked Pork Chops

You can really sink your chops into these—they’re made spicy and moist with egg whites, evaporated milk, and a lively blend of herbs

Recipe Source: Deliciously Healthy Dinners


  • 6 lean center-cut pork chops, ½-inch thick*

  • 1 egg white (or substitute liquid egg white)

  • 1 C fat-free evaporated milk

  • ¾ C cornflake crumbs

  • ¼ C breadcrumbs

  • 4 tsp paprika

  • 2 tsp oregano

  • ¾ tsp chili powder

  • ½ tsp garlic powder

  • ½ tsp ground black pepper

  • ⅛ tsp cayenne pepper

  • ⅛ tsp dry mustard

  • ½ tsp salt

  • Cooking spray

Photograph of the completed recipe.
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


  • 1
    Preheat oven to 375 °F.

  • 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 from milk mixture, and coat thoroughly with crumb mixture.

  • 7
    Place pork chops in pan, and bake at 375 °F 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 °F).

  • 8
    Serve immediately. 

Tip: Try with baked potatoes and Roasted Beets With Orange Sauce.
* Also try this recipe with boneless, skinless chicken or turkey parts, or fish—bake for just 20 minutes.

Keep the Beat is a trademark of the U.S. Department of Health and Human Services.