Heart-Healthy Miso Katsu
Experience the full spectrum of flavor and nutrition with Heart-Healthy Miso Katsu, a lighter twist on the traditional Japanese comfort dish. This recipe swaps out fried pork for extra-firm tofu, creating a plant-based, protein-packed centerpiece that's baked to golden perfection with whole wheat panko breadcrumbs. Marinated in a low-sodium soy sauce blend, the tofu boasts umami-rich notes while the tangy miso sauce—infused with fresh ginger, honey, and rice vinegar—adds a bright, savory kick. Served atop a bed of crisp shredded cabbage and hearty brown rice, and garnished with fresh green onions, this dish brings together vibrant textures and wholesome ingredients for a meal that’s satisfying and heart-healthy. Ready in just 40 minutes, this nutrient-dense recipe is perfect for anyone seeking a balanced yet indulgent dining experience.
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Recipe Information
Ingredients
- 14 ounces extra-firm tofu
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon mirin (Japanese sweet rice wine)
- 1 teaspoon sesame oil
- 1 cup panko breadcrumbs (whole wheat)
- olive oil spray or mister
- 2 tablespoons miso paste
- 1 tablespoon rice vinegar
- 1 teaspoon honey
- 1 teaspoon fresh ginger, grated
- 2 tablespoons green onions, thinly sliced
- 2 cups shredded cabbage
- 2 cups brown rice, cooked
Instructions
Press the tofu for at least 15 minutes to remove excess moisture. This can be done by placing the tofu block in a clean dish towel, with a heavy object on top.
In a small bowl, mix together the soy sauce, mirin, and sesame oil. Cut the pressed tofu into four equal pieces. Marinate the tofu pieces in the soy sauce mixture for 10 minutes, turning occasionally.
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
Spread the panko breadcrumbs onto a plate. Take each marinated tofu piece and gently press it into the breadcrumbs, coating all sides evenly.
Arrange the breadcrumb-coated tofu pieces on the prepared baking sheet. Lightly spray each piece with olive oil spray to help them crisp up in the oven.
Bake for 25 minutes or until the tofu is golden brown and crispy, flipping halfway through to ensure even cooking.
While the tofu is baking, prepare the miso sauce. In a small bowl, combine the miso paste, rice vinegar, honey, and grated ginger. Mix until smooth and set aside.
To serve, place a bed of shredded cabbage on each plate, followed by a portion of cooked brown rice.
Top with the baked tofu pieces and drizzle the miso sauce over the tofu.
Garnish with sliced green onions and serve immediately.
Nutrition Facts
Calories |
1667 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.9 g | 72% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 7.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3822 mg | 166% | |
| Total Carbohydrate | 207.8 g | 76% | |
| Dietary Fiber | 27.3 g | 98% | |
| Total Sugars | 25.6 g | ||
| Protein | 92.5 g | 185% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2852 mg | 219% | |
| Iron | 17.4 mg | 97% | |
| Potassium | 1752 mg | 37% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
