Heart-Healthy Pork Chops Parmesan
Recipe Copyright ©2005, American Heart Association, "No-Fad Diet"
vegetable oil spray
2 tablespoons all-purpose flour
egg substitute equivalent to 1 egg, or 1 large egg, lightly beaten
2 slices whole-wheat bread
1/4 cup snipped fresh parsley or 1 tablespoon dried, crumbled
1/4 cup shredded or grated Parmesan cheese
10 medium to large fresh basil leaves or 1 teaspoon dried, crumbled
2 teaspoons fresh thyme leaves or 1/2 teaspoon dried, crumbled
2 teaspoons fresh oregano leaves or 1/2 teaspoon dried, crumbled
1 teaspoon garlic powder
1 teaspoon olive oil
1/4 teaspoon pepper
4 boneless center-cut pork chops (about 4 ounces each), all visible fat discarded
Preheat the oven to 375°F. Lightly spray an 8-inch-square baking pan with vegetable oil spray.
Put the flour and egg substitute in two separate shallow bowls.
In a food processor, process the remaining ingredients except the pork chops until the bread is chopped into crumbs and the herbs are coarsely chopped. Put the mixture into a third shallow bowl.
Set the bowls with the flour, egg substitute, and bread-crumb mixture and the baking pan in a row, assembly-line fashion. Coat a pork chop with the flour, shaking off the excess. Coat it with the egg substitute, then with the bread crumb mixture. Place in the baking pan. Repeat with the remaining pork chops.
Bake for 45 minutes, or until the pork is no longer pink in the center.
Serves 4; 1 pork chop per serving
Nutritional Value Per Serving:
* Calories: 251
* Total Fat 9.0g
* Saturated Fat: 3.0 g
* Polyunsaturated Fat: 1.0 g
* Monounsaturated Fat 4.0g
* Cholesterol: 75 mg
* Sodium: 267 mg
* Carbohydrates: 11 g
* Fiber: 1 g
* Sugar: 1 g
* Protein: 21 g