• 5-3 oz boneless pork loin chops
  • ½ cup whole wheat flour
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp pepper
  • 1 tsp salt
  • 1 egg whisked with 3 Tbsp water
  • ½ cup unseasoned bread crumbs


Preheat oven to 425 degrees. Spray a wire rack with cooking spray and place over baking sheet. Place each pork chop between two layers of plastic wrap. Use a meat mallet to pound the pork chops so that they are about 1/4 inch thick.
Combine the flour and spices in a shallow pan, the whisked egg with water in another shallow pan, and the bread crumbs in a third shallow pan. Dip each piece of pork into the flour so it’s well coated on each side, shaking off the excess. Dip into the egg and water mixture to cover each side, then dip into the bread crumbs to cover each side. Place breaded pork onto prepared wire rack. Bake for 15 minutes at 425 degrees. Flip and bake for another 5 minutes.

Serving Size: 3 oz pork loin chop
Makes 5 servings


Calories 197
Fat 2.0g
Saturated Fat aaa
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0.5g
Cholesterol 78.5mg
Sodium 781mg
Potassium 56.4mg
Carbohydrate 15.4g
Fiber 1.9g
Sugar 0.8g
Protein 19.9g

Contributed by Marcia Townsend