100 Healthy Recipes
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Ingredients
- 1 1/2 pounds pork sirloin chops, raw boneless
- 3 tablespoons liquid egg substitute
- 8 fluid ounces evaporated skim milk, canned
- 1 1/2 cups cereal, whole grain fortified flakes
- 1/4 cups bread crumbs
- 1 tablespoons paprika
- 1 1/2 teaspoons oregano, dried
- 1/2 teaspoons chili powder
- 1/4 teaspoons garlic powder
- 1/4 teaspoons black pepper
- 1/8 teaspoons red pepper
Preparation:
- Preheat oven to 375°F. Trim any visible fat from pork.
- Whisk together egg substitute with milk. Place pork in milk mixture; let stand for 5 minutes, turning once.
- Meanwhile, crush cereal then mix together with bread crumbs and remaining ingredients.
- Remove pork from milk mixture; coat thoroughly with crumb mixture.
- Spray a 13x9-inch baking pan with cooking spray. Place chops in pan; bake for 20 minutes.
- Turn pork over and bake for 15 minutes longer or until no pink remains.
- Serve immediately with cooked greens, applesauce and cornbread, if desired.
Diet Exchange
| Other Carbohydrates | 0.0 |
| Very Lean Meat |
0.0 |
| Fat |
0.0 |
| Milk | 0.5 |
| Vegetable | 0.0 |
| Fruit | 0.0 |
| Lean Meat |
2.5 |
| Bread/Starch | 0.5 |
Nutrition Information
| Amount Per Serving |
| Calories |
250 |
| Calories from Fat | 60 |
| Total Fat | 6g |
| Saturated Fat | 2g |
| Cholesterol | 70mg |
| Sodium | 260mg |
| Total Carbohydrate | 17g |
| Dietary Fiber | 2g |
| Sugars | 7g |
| Protein | 30g |
| Vitamin A | 20% |
| Vitamin C | 35% |
| Calcium | 50% |
| Iron |
45% |
