Recipe of the month
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Spicy Baked Pork Chops
Serves 4
- 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
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.
Nutrition Analysis (per serving): 222 Calories; 7.0 g Total Fat; 2.5 g Saturated Fat; 0.0 g Trans Fat; 1.0 g Polyunsaturated Fat;
3.0 g Monounsaturated Fat; 63mg Cholestrol; 139 mg Sodium; 11 g Carbohydrates; 0 g Fiber; 1 g Sugar; 28 g Protein
Source: American Heart Association Cookbook
Egg substitutes are great alternatives to eggs if you want to cut your fat
and cholesterol intake. Much of the fat and cholesterol in eggs are
concentrated in the egg’s yolk, which is not usually used in substitutes.
-Whitney Bundy, registered dietitian and Director of the Backus Food and Nutrition Department