Tonkatsu Burger

The Tonkatsu Burger is a delightful fusion of crispy panko-breaded pork cutlet and fresh Japanese flavors, served on a soft bun. This healthy take on the classic burger offers a satisfying crunch while being packed with nutrients.

Ingredients

• Pork loin chop - 200 grams
• Panko breadcrumbs - 50 grams
• Whole wheat burger buns - 2
• Cabbage, finely shredded - 1 cup (about 70 grams)
• Carrot, grated - 1/2 medium (about 30 grams)
• Tonkatsu sauce - 2 tablespoons
• Low-fat mayonnaise - 1 tablespoon
• Green onions, chopped - 2 tablespoons
• Olive oil - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Preheat the oven to 200°C (400°F).
2. Season the pork loin chop with salt and black pepper on both sides.
3. Heat olive oil in a skillet over medium heat. Sear the pork for about 3-4 minutes on each side until golden brown.
4. Remove the pork from the skillet and let it cool slightly. Then, coat it first in flour, then dip it in beaten egg, and finally coat with panko breadcrumbs.
5. Place the breaded pork loin on a baking sheet and bake in the oven for about 10-12 minutes until fully cooked and crispy.
6. While the pork is baking, prepare the slaw by mixing the shredded cabbage, grated carrot, and chopped green onions in a bowl. Add the low-fat mayonnaise and mix well.
7. Once the pork is done, assemble the burgers by placing the crispy pork cutlet on each whole wheat bun, topping with the slaw and drizzling with tonkatsu sauce.
8. Serve immediately and enjoy your Tonkatsu Burger!

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 38 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 700 mg
• Cholesterol: 80 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 12 g
• Water: 0.4 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Contains fiber from whole wheat buns and vegetables, aiding digestion.

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