Low Sodium Pork Tonkatsu
Discover a healthier twist on a classic Japanese favorite with this Low Sodium Pork Tonkatsu recipe, perfect for those looking to enjoy comforting flavors without sacrificing dietary goals. Tender pork loin chops are pounded thin and coated with seasoned unsalted panko breadcrumbs, ensuring a crisp and crunchy bite while keeping sodium levels in check. This quick and easy dish—ready in just 35 minutes—is pan-fried in olive oil for a golden finish, making it a lighter alternative to deep frying. Served alongside a fresh cabbage and carrot salad and a splash of lemon juice, this recipe is ideal for a balanced and satisfying meal. Perfect for weeknight dinners, Low Sodium Pork Tonkatsu is your go-to option for a guilt-free taste of Japan.
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Recipe Information
Ingredients
- 4 pieces Pork loin chops
- 0.5 cup All-purpose flour
- 2 large Eggs
- 1.5 cups Unsalted panko breadcrumbs
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 0.25 cup Olive oil
- 4 pieces Lemon wedges
- 2 cups Cabbage
- 1 large Carrot
Instructions
Pound the pork loin chops to about 1/2 inch thick to ensure even cooking and tenderness.
In a shallow dish, spread the all-purpose flour.
In another bowl, beat the eggs until smooth.
Mix the panko breadcrumbs with the black pepper, garlic powder, and onion powder in a third dish.
Dip each pork chop into the flour, shaking off the excess.
Next, dip it into the beaten eggs, allowing the excess to drip off.
Finally, coat the chop with the seasoned panko breadcrumbs, pressing lightly to help them adhere.
Heat olive oil in a large skillet over medium heat.
Once the oil is hot, add the breaded pork chops. Cook each side for about 3-4 minutes or until the crust is golden brown and the pork is fully cooked.
Remove the pork from the skillet and drain on paper towels.
Thinly slice the cabbage and julienne the carrot, then toss them together to prepare a simple side salad.
Serve the tonkatsu with a wedge of lemon for squeezing, accompanied by the cabbage and carrot salad.
Nutrition Facts
Calories |
3403 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 183.8 g | 236% | |
| Saturated Fat | 52.1 g | 260% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 1004 mg | 335% | |
| Sodium | 722 mg | 31% | |
| Total Carbohydrate | 187.6 g | 68% | |
| Dietary Fiber | 15.5 g | 55% | |
| Total Sugars | 15.4 g | ||
| Protein | 239.5 g | 479% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 325 mg | 25% | |
| Iron | 16.4 mg | 91% | |
| Potassium | 4306 mg | 92% | |
*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.
