3.5 from 45 votes
Baked Tonkatsu 揚げない豚カツ
This Baked Tonkatsu (Japanese Panko Crumbed Pork Cutlet) is just as crispy and delicious as the deep-fried version but with less than 50% of the calories!
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 2
Calories: 166 kcal
Course:
Main Course
Cuisine:
Japanese
Ingredients
- 200 g thinly cut 1cm thickness Pork loin
- 2 tsp cornstarch
- 1 egg
- 20 g Japanese panko crumb
Instructions
- Preheat the oven to 180c (356f)
- Cook the panko bread crumbs in a frying pan over low heat until golden brown.
- Remove the panko from the heat and set it aside.
- Wrap the pork loin in saran wrap and microwave it for 1 minute so the meat is slightly cooked.
- Remove the cling wrap and soak up the excess liquid off the pork with a paper towel.
- Put the pork on a plate and use a sifter and sprinkle the cornstarch over both sides of the pork.
- Crack the egg in a bowl and scramble it a little then dip the pork into the egg to coat it.
- Pour the panko in a shallow pan or a plate and coat the pork in it.
- Put all the coated pork cutlets on a baking tray and bake for about 10-15 minutes.
- Once baked, serve with rice, miso soup, and vegetables.
Cup of Yum
Notes
- nutritional value is indication only.
- Pork cutlet is served with a bowl of plain rice and a bowl of miso soup as a complete Japanese meal.
Nutrition Information
Calories
166kcal
(8%)
Carbohydrates
1g
(0%)
Protein
25g
(50%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Cholesterol
147mg
(49%)
Sodium
80mg
(3%)
Potassium
417mg
(12%)
Vitamin A
120IU
(2%)
Calcium
12mg
(1%)
Iron
0.9mg
(5%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 166
% Daily Value*
| Calories | 166kcal | 8% |
| Carbohydrates | 1g | 0% |
| Protein | 25g | 50% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 147mg | 49% |
| Sodium | 80mg | 3% |
| Potassium | 417mg | 9% |
| Vitamin A | 120IU | 2% |
| Calcium | 12mg | 1% |
| Iron | 0.9mg | 5% |
* Percent Daily Values are based on a 2,000 calorie diet.