Butternut Squash with Rosemary and Pecans


1 butternut squash, peeled and cut into cubes
3 Tbsp olive oil
1/2 cup pecans
1/2 tsp salt
1 1/2 Tbsp fresh rosemary
extra salt to taste


Preheat oven to 425 degrees.

Peel and cut up the squash into small cubes and place on a large baking sheet.

In small bowl combine olive oil, pecans, salt and rosemary. Pour the mixture over the butternut squash and use your hands to coat all the pieces.

Place in oven for 30-35 minutes or until tender. Halfway through the cooking time flip the butternut squash.

Remove from oven and sprinkle with extra salt.

Baked Pork Chops


6 lean center-cut pork chops, 1/2″ thick
1 egg white
1 cup evaporated skim milk
3/4 cup cornflake crumbs
1/4 cup fine dry bread crumbs
4 teaspoons paprika
2 teaspoons oregano
3/4 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1/8 teaspoon cayenne pepper
1/8 teaspoon dry mustard
1/2 teaspoon salt
as needed nonstick spray coating


Trim all fat from chops.

Beat egg white with evaporated skim milk. Place chops in milk mixture and let stand for 5 minutes, turning chops once.

Meanwhile, mix together cornflake crumbs, bread crumbs, spices, and salt.

Spray a 9xl3-inch baking pan with nonstick spray coating.

Remove chops from milk mixture. Coat thoroughly with crumb mixture.

Place chops in pan and bake in 375º F oven for 20 minutes. Turn chops and bake 15 minutes longer or till no pink remains.