Healthy Pork Tonkatsu Recipe

Name: Healthy Pork Tonkatsu
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1/4 cup ketchup; 1/4 cup applesauce; 1 tablespoon Worcestershire sauce; 1 tablespoon low sodium soy sauce; 1 teaspoon Dijon mustard; 1 teaspoon rice vinegar; 1/2 cup all-purpose flour; 2 egg whites, beaten; 1 cup panko breadcrumbs; 2 (8 ounce) pork tenderloin, cut in 2-inch pieces and pounded 1/2-inch thick; 1/4 cup canola oil; rice, for serving

Servings: persons

1/4 cup ketchup
1/4 cup applesauce
1 tablespoon Worcestershire sauce
1 tablespoon low sodium soy sauce
1 teaspoon Dijon mustard
1 teaspoon rice vinegar
1/2 cup all-purpose flour
2 egg whites, beaten
1 cup panko breadcrumbs
2 (8 ounce) pork tenderloin, cut in 2-inch pieces and pounded 1/2-inch thick
1/4 cup canola oil
rice, for serving

1
In a saucepan, bring the ketchup, applesauce, worcestershire sauce, soy sauce, dijon mustard and rice vinegar to a simmer, transfer to a bowl and let cool.
2
Put the flour, egg whites and panko in 3 separate bowls. Dredge the pork in the flour, then the egg white, followed by the panko, pressing the crumbs to adhere.
3
In a large skillet, heat 2 T oil over moderate heat. Add the cutlets and cook until golden brown, about 5 minutes. Brush the remaining oil on the cutlets, flip and cook until golden and cooked through, about 5 minutes longer.
4
Transfer the tonkatsu to a work surface and cut into strips. Serve with rice and the dipping sauce.
5
NOTE: The sauce can be refrigerated for up to a month.

497

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: 1/4 cup ketchup, 1/4 cup applesauce, 1 tablespoon Worcestershire sauce, 1 tablespoon low sodium soy sauce, and more.

Yes, Healthy Pork Tonkatsu falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Healthy Pork Tonkatsu

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