Heart-Healthy Pork Tonkatsu
Indulge in guilt-free comfort food with this Heart-Healthy Pork Tonkatsu recipe, a wholesome twist on the classic Japanese favorite. Featuring lean pork tenderloin coated in crispy whole wheat panko breadcrumbs seasoned with garlic powder and black pepper, this baked version skips the deep-frying but retains all the crunch and flavor. Egg whites and olive oil spray ensure a lighter coating, while a side of shredded cabbage tossed with low-sodium soy sauce adds freshness and balance to every bite. Perfect for a nourishing weeknight dinner, this recipe comes together in under an hour and serves four. Finish with a squeeze of lemon for a bright, tangy note that complements the flavorful pork. Discover a deliciously healthier way to enjoy tonkatsu!
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Recipe Information
Ingredients
- 1 pound Pork tenderloin
- 1 cup Whole wheat panko breadcrumbs
- 2 large Egg whites
- 2 tablespoons Low-sodium soy sauce
- N/A Olive oil spray
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Garlic powder
- 2 cups Cabbage, shredded
- 4 pieces Lemon wedges
Instructions
Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).
Cut the pork tenderloin into 1-inch thick slices and gently pound each slice to a uniform thickness of about 1/2 inch.
On a flat plate, mix the whole wheat panko breadcrumbs with the black pepper and garlic powder.
In a shallow bowl, whisk the egg whites until frothy.
Dredge each pork slice in the egg whites, allowing excess to drip off, then coat with the seasoned breadcrumbs, pressing them down to adhere.
Place the breaded pork slices on a baking sheet lined with parchment paper. Lightly spray the tops with olive oil spray.
Bake in the preheated oven for about 20-25 minutes, or until the pork is cooked through and the coating is golden brown.
While the pork is baking, toss the shredded cabbage with the low-sodium soy sauce in a bowl and set aside.
Once the pork tonkatsu is done, let it rest for a few minutes before serving.
Serve the tonkatsu with a side of the soy sauce-seasoned cabbage and a lemon wedge for squeezing over the top.
Nutrition Facts
Calories |
1162 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.8 g | 25% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 2.2 g | ||
| Cholesterol | 308 mg | 103% | |
| Sodium | 3481 mg | 151% | |
| Total Carbohydrate | 106.2 g | 39% | |
| Dietary Fiber | 17.5 g | 62% | |
| Total Sugars | 10.9 g | ||
| Protein | 141.2 g | 282% | |
| Vitamin D | 0.9 mcg | 5% | |
| Calcium | 206 mg | 16% | |
| Iron | 13.3 mg | 74% | |
| Potassium | 2796 mg | 59% | |
*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.
