Low Sodium Tonkatsu
Discover the perfect balance of flavor and heart-healthy eating with this Low Sodium Tonkatsu recipe! A lighter twist on the traditional Japanese favorite, this dish features tender, golden-crispy boneless pork chops coated in crunchy unsalted panko breadcrumbs and gently fried to perfection. The star of the meal is a tangy and savory low-sodium tonkatsu sauce, crafted from low-sodium soy sauce, Dijon mustard, tomato paste, and a hint of honey for natural sweetness. Ready in just 35 minutes, this quick and satisfying meal is ideal for those seeking a lower-sodium alternative without compromising on taste. Serve hot with steamed rice and shredded cabbage for an authentic experience that’s easy on your heart and packed with flavor.
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Recipe Information
Ingredients
- 4 pieces boneless pork chops
- 1.5 cups unsalted panko breadcrumbs
- 0.5 cups all-purpose flour
- 1 large egg
- 1 cup unsalted vegetable oil (for frying)
- 2 tablespoons low-sodium soy sauce
- 1 teaspoon dijon mustard
- 1 tablespoon unsalted tomato paste
- 1 teaspoon rice vinegar
- 1 teaspoon honey
- 0.5 teaspoons garlic powder
- 0.5 teaspoons onion powder
- 0.25 teaspoons ground black pepper
- 1 as needed non-stick cooking spray
Instructions
Start by preparing the pork chops. Place each chop between two pieces of plastic wrap and pound gently with a meat mallet or rolling pin to an even thickness of about 1/2 inch.
In a shallow bowl, combine the flour, garlic powder, onion powder, and black pepper for the dredging mixture.
In a separate shallow bowl, beat the egg with a splash of water to create an egg wash.
Place the unsalted panko breadcrumbs into a third shallow bowl.
Dredge each pork chop in the flour mixture, ensuring it is evenly coated. Tap off any excess.
Dip the floured pork chop into the egg wash, allowing any excess to drip off.
Coat the pork chop in the panko breadcrumbs, pressing gently to adhere. Set aside on a plate.
Heat the unsalted vegetable oil in a large skillet over medium heat. Use enough oil to cover the bottom of the pan by about 1/2 inch.
Once the oil is hot (about 350°F/175°C or shimmering but not smoking), carefully place the breaded pork chops in the skillet. Fry for 2-3 minutes per side or until golden brown and the internal temperature reaches 145°F (63°C). Cook in batches if necessary.
Transfer cooked pork chops to a wire rack or paper towels to drain excess oil.
To make the low-sodium tonkatsu sauce, whisk together the low-sodium soy sauce, Dijon mustard, tomato paste, rice vinegar, honey, and a splash of water in a small bowl. Adjust sweetness or tanginess to taste.
Serve the tonkatsu hot with the low-sodium sauce drizzled on top or on the side for dipping. Optionally, pair with shredded cabbage or a side of steamed rice.
Nutrition Facts
Calories |
3946 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 304.4 g | 390% | |
| Saturated Fat | 54.0 g | 270% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 520 mg | 173% | |
| Sodium | 1499 mg | 65% | |
| Total Carbohydrate | 179.4 g | 65% | |
| Dietary Fiber | 8.7 g | 31% | |
| Total Sugars | 13.8 g | ||
| Protein | 139.9 g | 280% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 153 mg | 12% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 2194 mg | 47% | |
*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.
