Low Sodium Tonkatsu

Discover the deliciously healthy twist on a Japanese classic with this Low Sodium Tonkatsu recipe! Perfect for those seeking bold flavors with minimal salt, this dish features tender, breaded pork chops coated in golden, unsalted panko breadcrumbs and fried to crispy perfection. Paired with a tangy, homemade low-sodium tonkatsu sauce made from ingredients like Dijon mustard, tomato paste, and honey, this recipe delivers the authentic taste you crave while being mindful of your dietary needs. Ready in just 35 minutes, it’s a quick yet satisfying option for any weeknight dinner. Serve your crispy tonkatsu with shredded cabbage or steamed rice for a balanced, restaurant-worthy meal everyone will love!

Nutriscore Rating: 65/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

In a shallow bowl, combine the flour, garlic powder, onion powder, and black pepper for the dredging mixture.

Step 3

In a separate shallow bowl, beat the egg with a splash of water to create an egg wash.

Step 4

Place the unsalted panko breadcrumbs into a third shallow bowl.

Step 5

Dredge each pork chop in the flour mixture, ensuring it is evenly coated. Tap off any excess.

Step 6

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

Step 7

Coat the pork chop in the panko breadcrumbs, pressing gently to adhere. Set aside on a plate.

Step 8

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.

Step 9

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.

Step 10

Transfer cooked pork chops to a wire rack or paper towels to drain excess oil.

Step 11

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.

Step 12

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

Serving size	(1166.2g)

Amount per serving	% Daily Value*
Calories	3946.0

Total Fat 304.4g	0%
Saturated Fat 54.0g	0%
Polyunsaturated Fat 2.0g
Cholesterol 519.5mg	0%
Sodium 1498.9mg	0%
Total Carbohydrate 179.4g	0%
Dietary Fiber 8.7g	0%
Total Sugars 13.8g
Protein 139.9g	0%

Vitamin D 53.8IU	0%
Calcium 153.2mg	0%
Iron 11.8mg	0%
Potassium 2194.1mg	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: 68.2%

Protein: 13.9%

Carbs: 17.9%