Low Sodium Pork Katsu

Elevate your weeknight dinner with this flavorful yet heart-healthy Low Sodium Pork Katsu, a lighter twist on the classic Japanese favorite. Tender boneless pork loin chops are coated in a perfectly seasoned blend of garlic and onion powder, dipped in a luscious egg wash enhanced with unsalted vegetable broth, and crusted in crunchy panko breadcrumbs for that irresistible golden crispiness—all while keeping sodium levels in check. Pan-fried in a touch of olive oil, this dish delivers all the satisfying crunch without the guilt, making it perfect for those on a low-sodium diet. Serve it sliced with a vibrant salad or fluffy steamed rice for a balanced, show-stopping meal that's ready in under an hour.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 pieces boneless pork loin chops
• 1 cup all-purpose flour
• 1.5 cups unsalted panko breadcrumbs
• 0.5 cup unsalted vegetable broth
• 2 large eggs
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon garlic powder
• 0.5 teaspoon onion powder
• 0.25 cup olive oil

Directions

Step 1

Begin by placing each pork loin chop between two sheets of plastic wrap. Use a meat mallet to pound the pork to about 1/2-inch thickness.

Step 2

Prepare your breading station by placing the flour on a large plate. Crack the eggs into a shallow bowl and beat them with the unsalted vegetable broth until well combined. On a separate plate, spread out the panko breadcrumbs.

Step 3

Season the flour with ground black pepper, garlic powder, and onion powder, then mix well.

Step 4

Dredge each piece of pork first in the seasoned flour, making sure it is completely coated. Shake off any excess flour.

Step 5

Dip the floured pork into the egg mixture, allowing any excess to drip off.

Step 6

Press the pork into the panko breadcrumbs until fully coated, pressing the breadcrumbs into the meat to ensure they adhere well.

Step 7

In a large skillet, heat the olive oil over medium heat. Once hot, add the breaded pork chops without crowding the pan. This may need to be done in batches.

Step 8

Cook each pork chop for 5-7 minutes on each side, or until the breadcrumbs are golden brown and the pork is cooked through. The internal temperature should reach 145°F (62.8°C).

Step 9

Transfer the cooked pork katsu to a wire rack to drain any excess oil and maintain its crispness.

Step 10

Serve the pork katsu immediately, sliced into strips if desired, with your choice of side such as a fresh salad or steamed rice.

Nutrition Facts

Serving size	(1019.9g)

Amount per serving	% Daily Value*
Calories	2525.8

Total Fat 120.7g	0%
Saturated Fat 29.6g	0%
Polyunsaturated Fat 5.3g
Cholesterol 644mg	0%
Sodium 418.3mg	0%
Total Carbohydrate 216.1g	0%
Dietary Fiber 9.9g	0%
Total Sugars 7.2g
Protein 135.4g	0%

Vitamin D 82IU	0%
Calcium 193.9mg	0%
Iron 13.9mg	0%
Potassium 1770.9mg	0%

*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.

Source of Calories

Fat: 43.6%

Protein: 21.7%

Carbs: 34.7%