Katsudon

Katsudon is a comforting Japanese rice bowl topped with a crispy breaded pork cutlet and a savory egg mixture, making it a delightful breakfast option. This healthy version incorporates whole grain rice and a light egg custard to create a balanced meal that is both satisfying and nutritious.

Ingredients

• Brown rice - 150 grams
• Pork loin (lean) - 200 grams
• Whole wheat panko breadcrumbs - 50 grams
• Egg - 2 large
• Onion - 1 medium, sliced
• Dashi stock - 200 ml
• Soy sauce - 1 tablespoon
• Mirin - 1 tablespoon
• Miso paste - 1 teaspoon
• Green onions - 2, chopped
• Olive oil - 1 tablespoon
• Salt - to taste
• Pepper - to taste

Steps

1. Cook the brown rice according to package instructions, typically about 25 minutes.
2. While the rice is cooking, prepare the pork by seasoning it with salt and pepper. Dredge the pork loin in the whole wheat panko breadcrumbs, pressing firmly to adhere.
3. Heat the olive oil in a frying pan over medium heat. Add the breaded pork and cook for about 4-5 minutes on each side, or until golden brown and cooked through. Remove from the pan and let it rest.
4. In the same pan, add the sliced onion and sauté until translucent, about 3-4 minutes.
5. In a bowl, whisk together the eggs, dashi stock, soy sauce, mirin, and miso paste until well combined.
6. Pour the egg mixture over the sautéed onions in the pan. Gently stir and let it cook for about 2-3 minutes until the eggs are just set but still soft.
7. Slice the cooked pork cutlet into strips and place it on top of the egg mixture in the pan. Cover and let it steam for another 1-2 minutes until heated through.
8. To serve, place a generous scoop of brown rice in a bowl, top with the katudon mixture, and garnish with chopped green onions.

Nutrition

• Calories: 480
• Protein: 30 g
• Carbs: 50 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 700 mg
• Cholesterol: 210 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 12 g
• Water: 0.3 L

Health Benefits

• High in protein from pork and eggs, promoting muscle health.
• Contains whole grains, which provide fiber and aid in digestion.

Tags