Heart-Healthy Miso Katsu

Elevate your plant-based dining with this irresistible Heart-Healthy Miso Katsu—a guilt-free twist on the Japanese classic! This recipe swaps traditional pork cutlets for crispy, oven-baked tofu coated in wholesome whole wheat panko breadcrumbs, ensuring a satisfying crunch without the deep frying. A rich, umami-packed miso sauce made with fresh ginger, honey, and rice vinegar brings the perfect balance of sweet and savory flavors, while a bed of shredded cabbage and hearty brown rice make it a nourishing and complete meal. Ready in just 40 minutes, this dish is high in protein, low in sodium, and packed with wholesome ingredients, making it ideal for those seeking a heart-smart, plant-powered dinner. Pair it with a side of steamed greens or enjoy it as is for a mouthwatering Japanese-inspired meal!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 14 ounces extra-firm tofu
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon mirin (Japanese sweet rice wine)
• 1 teaspoon sesame oil
• 1 cup panko breadcrumbs (whole wheat)
• 0 olive oil spray or mister
• 2 tablespoons miso paste
• 1 tablespoon rice vinegar
• 1 teaspoon honey
• 1 teaspoon fresh ginger, grated
• 2 tablespoons green onions, thinly sliced
• 2 cups shredded cabbage
• 2 cups brown rice, cooked

Directions

Step 1

Press the tofu for at least 15 minutes to remove excess moisture. This can be done by placing the tofu block in a clean dish towel, with a heavy object on top.

Step 2

In a small bowl, mix together the soy sauce, mirin, and sesame oil. Cut the pressed tofu into four equal pieces. Marinate the tofu pieces in the soy sauce mixture for 10 minutes, turning occasionally.

Step 3

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.

Step 4

Spread the panko breadcrumbs onto a plate. Take each marinated tofu piece and gently press it into the breadcrumbs, coating all sides evenly.

Step 5

Arrange the breadcrumb-coated tofu pieces on the prepared baking sheet. Lightly spray each piece with olive oil spray to help them crisp up in the oven.

Step 6

Bake for 25 minutes or until the tofu is golden brown and crispy, flipping halfway through to ensure even cooking.

Step 7

While the tofu is baking, prepare the miso sauce. In a small bowl, combine the miso paste, rice vinegar, honey, and grated ginger. Mix until smooth and set aside.

Step 8

To serve, place a bed of shredded cabbage on each plate, followed by a portion of cooked brown rice.

Step 9

Top with the baked tofu pieces and drizzle the miso sauce over the tofu.

Step 10

Garnish with sliced green onions and serve immediately.

Nutrition Facts

Serving size	1143.3 grams (1143.3g)

Amount per serving	% Daily Value*
Calories	1667

Total Fat 55.90g	72%
Saturated Fat 8.40g	42%
Polyunsaturated Fat 7.30g
Cholesterol 0mg	0%
Sodium 3822mg	166%
Total Carbohydrate 207.80g	76%
Dietary Fiber 27.30g	98%
Total Sugars 25.60g
Protein 92.50g	185%

Vitamin D 0IU	0%
Calcium 2853mg	219%
Iron 17mg	97%
Potassium 1752mg	37%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.5%

Protein: 21.7%

Carbs: 48.8%