Heart-Healthy Tonkatsu
Indulge guilt-free with this Heart-Healthy Tonkatsu, a lighter twist on the traditional Japanese comfort food. This recipe swaps deep-frying for oven-baking, ensuring a crispy, golden crust with whole-grain panko breadcrumbs and a light spritz of olive oil spray. Tender pork loin chops are marinated in a zesty mix of low-sodium soy sauce, fresh lemon juice, and garlic powder, delivering bold flavor without the added sodium. Serve this nutritious dish alongside shredded cabbage, steamed brown rice, and a drizzle of low-sodium Tonkatsu sauce for a well-rounded, wholesome meal. Perfect for those seeking a heart-conscious yet satisfying dinner, this recipe brings together healthier ingredients and easy cooking techniques, making it a must-try for health-focused food lovers.
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Recipe Information
Ingredients
- 4 pieces Pork loin chops (trimmed of visible fat, about 1-inch thick)
- 2 tablespoons Low-sodium soy sauce
- 1 tablespoon Lemon juice (freshly squeezed)
- 1 teaspoon Garlic powder
- 1 cup Whole-grain panko breadcrumbs
- 2 large Egg whites
- 1 as needed Olive oil spray
- 0.25 teaspoon Salt (optional)
- 0.25 teaspoon Black pepper
- 2 cups Shredded cabbage (for serving)
- 2 cups Brown rice (cooked, for serving)
- 4 tablespoons Tonkatsu sauce (low-sodium or homemade, optional)
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Place the pork loin chops between two sheets of plastic wrap or parchment paper and gently pound them to about 1/2-inch thickness using a meat mallet or rolling pin.
In a shallow dish, mix the low-sodium soy sauce, lemon juice, garlic powder, and black pepper. If using, add the optional salt here. Place the pork chops into the marinade and let them sit for 10 minutes, turning once.
Prepare your breading station: Place the whole-grain panko breadcrumbs in one shallow dish and the egg whites in another. Lightly beat the egg whites until they become slightly frothy.
Remove the pork chops from the marinade, shaking off excess liquid, and dip each chop first in the egg whites, then coat thoroughly in the panko breadcrumbs. Press gently to ensure the breadcrumbs adhere evenly.
Place the breaded chops on the prepared baking sheet. Lightly spray both sides with olive oil spray to help achieve a crispy exterior in the oven.
Bake in the preheated oven for 20 minutes, flipping halfway through, until the panko coating is golden brown and the internal temperature of the pork reaches at least 145°F (63°C).
While the pork is baking, prepare any sides you’d like to serve, such as shredded cabbage and brown rice.
Once the Tonkatsu is fully cooked, remove it from the oven and let it rest for 2-3 minutes before serving.
Serve the Heart-Healthy Tonkatsu with shredded cabbage, steamed brown rice, and a drizzle of low-sodium Tonkatsu sauce, if desired.
Nutrition Facts
Calories |
2209 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.2 g | 75% | |
| Saturated Fat | 19.1 g | 96% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 451 mg | 150% | |
| Sodium | 3184 mg | 138% | |
| Total Carbohydrate | 212.3 g | 77% | |
| Dietary Fiber | 20.9 g | 75% | |
| Total Sugars | 28.3 g | ||
| Protein | 191.0 g | 382% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 237 mg | 18% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 3158 mg | 67% | |
*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.
