Tonkatsu

Tonkatsu is a delectable Japanese dish featuring breaded and deep-fried pork cutlets, known for their crispy exterior and tender interior. Served with a tangy tonkatsu sauce, this high-protein meal is perfect for a satisfying lunch.

Ingredients

• Pork loin (boneless) - 300 grams
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• All-purpose flour - 1/2 cup
• Egg - 1 large
• Panko breadcrumbs - 1 cup
• Vegetable oil - 500 ml (for frying)
• Tonkatsu sauce - 4 tablespoons
• Cabbage (finely shredded) - 1 cup
• Lemon wedges - 2 (for serving)

Steps

1. Start by preparing the pork loin. Trim any excess fat and slice it into 2 equal pieces, then gently pound each piece to about 1.5 cm thickness for even cooking.
2. Season both sides of the pork cutlets with salt and black pepper.
3. Set up a breading station: place the all-purpose flour in one shallow dish, beat the egg in another dish, and put the panko breadcrumbs in a third dish.
4. Dredge each pork cutlet in flour, shaking off the excess, then dip into the beaten egg, and finally coat with panko breadcrumbs, pressing gently to adhere.
5. In a large skillet, heat vegetable oil over medium-high heat until it reaches 170°C (340°F).
6. Carefully add the breaded pork cutlets to the hot oil and fry for about 4-5 minutes on each side, or until golden brown and cooked through (internal temperature should reach 65°C/150°F).
7. Once cooked, remove the cutlets from the oil and place them on a plate lined with paper towels to drain excess oil.
8. Slice the tonkatsu into strips and serve with a side of shredded cabbage, drizzled with tonkatsu sauce, and lemon wedges for garnish.

Nutrition

• Calories: 600
• Protein: 40 g
• Carbs: 50 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 150 mg
• Total Fat: 30 g
• Saturated Fat: 5 g
• Unsaturated Fat: 20 g
• Water: 0.3 L

Health Benefits

• High protein content supports muscle growth and repair.
• Cabbage adds dietary fiber, promoting digestive health.

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