Low Fat Pork Tonkatsu
Satisfy your crispy cravings without the guilt with this Low Fat Pork Tonkatsu! This oven-baked twist on the classic Japanese dish delivers all the crunch and flavor you love while skipping the deep-frying. Juicy pork loin chops are seasoned, pounded thin, and coated in crispy panko breadcrumbs before being baked to golden perfection with a light mist of cooking spray. Ready in just 35 minutes, this healthier tonkatsu pairs beautifully with tangy tonkatsu sauce, refreshing shredded cabbage, and a squeeze of lemon for a burst of brightness. Perfect for a quick weeknight dinner or a wholesome meal the whole family will enjoy, this low-fat recipe doesn’t compromise on flavor or satisfaction.
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Ingredients
- 4 pieces Pork loin chops
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 cup All-purpose flour
- 2 pieces Egg whites
- 1 cup Panko breadcrumbs
- 0 Cooking spray
- 0.5 cup Tonkatsu sauce
- 2 cups Shredded cabbage
- 4 pieces Lemon wedges
Directions
Step 1
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and set aside.
Step 2
Place each pork loin chop between two pieces of plastic wrap, and gently pound with a meat mallet or rolling pin until about 1/2 inch thick.
Step 3
Season both sides of the pork chops with salt and black pepper.
Step 4
Prepare three shallow dishes: fill the first with flour, the second with beaten egg whites, and the third with panko breadcrumbs.
Step 5
Dredge each pork chop in flour, shaking off the excess. Then dip it into the egg whites, allowing any excess to drip off, and finally coat thoroughly with panko breadcrumbs.
Step 6
Place the breaded pork chops on the prepared baking sheet. Lightly spray the tops with cooking spray to help with browning.
Step 7
Bake in the preheated oven for 20 minutes, flipping halfway through, until the pork is cooked through and the coating is golden and crispy.
Step 8
Serve the baked pork tonkatsu hot with tonkatsu sauce drizzled over or served on the side. Accompany with shredded cabbage and lemon wedges for squeezing over the pork.
Nutrition Facts
| Serving size | (1272.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2517.9 |
| Total Fat 114.2g | 0% |
| Saturated Fat 40.3g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 632mg | 0% |
| Sodium 4484.3mg | 0% |
| Total Carbohydrate 138.2g | 0% |
| Dietary Fiber 9.1g | 0% |
| Total Sugars 44.3g | |
| Protein 223.1g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 223.5mg | 0% |
| Iron 13.7mg | 0% |
| Potassium 4068.0mg | 0% |
Source of Calories