Heart-Healthy Pork Tonkatsu
Elevate your weeknight dinners with this Heart-Healthy Pork Tonkatsu, a lighter twist on a beloved Japanese classic! Made with lean pork tenderloin and a crispy coating of whole wheat panko breadcrumbs, this baked version skips the deep fryer in favor of heart-smart preparation. Seasoned with aromatic garlic powder and a hint of black pepper, each bite offers rich, savory flavor without excess fat or sodium. Tossed with low-sodium soy sauce, the shredded cabbage side adds a fresh and tangy crunch that perfectly complements the golden-baked pork. Ready in just 45 minutes and served with a spritz of lemon, this oven-baked tonkatsu is a wholesome yet indulgent option for those seeking balance and deliciousness in their meals. Perfect for clean eating enthusiasts and fans of healthy Japanese food, this recipe combines comfort and nutrition seamlessly!
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Ingredients
- 1 pound Pork tenderloin
- 1 cup Whole wheat panko breadcrumbs
- 2 large Egg whites
- 2 tablespoons Low-sodium soy sauce
- 0 N/A Olive oil spray
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Garlic powder
- 2 cups Cabbage, shredded
- 4 pieces Lemon wedges
Directions
Step 1
Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).
Step 2
Cut the pork tenderloin into 1-inch thick slices and gently pound each slice to a uniform thickness of about 1/2 inch.
Step 3
On a flat plate, mix the whole wheat panko breadcrumbs with the black pepper and garlic powder.
Step 4
In a shallow bowl, whisk the egg whites until frothy.
Step 5
Dredge each pork slice in the egg whites, allowing excess to drip off, then coat with the seasoned breadcrumbs, pressing them down to adhere.
Step 6
Place the breaded pork slices on a baking sheet lined with parchment paper. Lightly spray the tops with olive oil spray.
Step 7
Bake in the preheated oven for about 20-25 minutes, or until the pork is cooked through and the coating is golden brown.
Step 8
While the pork is baking, toss the shredded cabbage with the low-sodium soy sauce in a bowl and set aside.
Step 9
Once the pork tonkatsu is done, let it rest for a few minutes before serving.
Step 10
Serve the tonkatsu with a side of the soy sauce-seasoned cabbage and a lemon wedge for squeezing over the top.
Nutrition Facts
| Serving size | (882.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1162.5 |
| Total Fat 19.8g | 0% |
| Saturated Fat 6.1g | 0% |
| Polyunsaturated Fat 2.2g | |
| Cholesterol 308.4mg | 0% |
| Sodium 3480.7mg | 0% |
| Total Carbohydrate 106.2g | 0% |
| Dietary Fiber 17.5g | 0% |
| Total Sugars 10.9g | |
| Protein 141.2g | 0% |
| Vitamin D 36.3IU | 0% |
| Calcium 205.8mg | 0% |
| Iron 13.3mg | 0% |
| Potassium 2796.0mg | 0% |
Source of Calories