Heart-Healthy Pork Tonkatsu

Elevate your weeknight dinners with this Heart-Healthy Pork Tonkatsu, a lighter twist on a beloved Japanese classic! Made with lean pork tenderloin and a crispy coating of whole wheat panko breadcrumbs, this baked version skips the deep fryer in favor of heart-smart preparation. Seasoned with aromatic garlic powder and a hint of black pepper, each bite offers rich, savory flavor without excess fat or sodium. Tossed with low-sodium soy sauce, the shredded cabbage side adds a fresh and tangy crunch that perfectly complements the golden-baked pork. Ready in just 45 minutes and served with a spritz of lemon, this oven-baked tonkatsu is a wholesome yet indulgent option for those seeking balance and deliciousness in their meals. Perfect for clean eating enthusiasts and fans of healthy Japanese food, this recipe combines comfort and nutrition seamlessly!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 pound Pork tenderloin
• 1 cup Whole wheat panko breadcrumbs
• 2 large Egg whites
• 2 tablespoons Low-sodium soy sauce
• 0 N/A Olive oil spray
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Garlic powder
• 2 cups Cabbage, shredded
• 4 pieces Lemon wedges

Directions

Step 1

Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).

Step 2

Cut the pork tenderloin into 1-inch thick slices and gently pound each slice to a uniform thickness of about 1/2 inch.

Step 3

On a flat plate, mix the whole wheat panko breadcrumbs with the black pepper and garlic powder.

Step 4

In a shallow bowl, whisk the egg whites until frothy.

Step 5

Dredge each pork slice in the egg whites, allowing excess to drip off, then coat with the seasoned breadcrumbs, pressing them down to adhere.

Step 6

Place the breaded pork slices on a baking sheet lined with parchment paper. Lightly spray the tops with olive oil spray.

Step 7

Bake in the preheated oven for about 20-25 minutes, or until the pork is cooked through and the coating is golden brown.

Step 8

While the pork is baking, toss the shredded cabbage with the low-sodium soy sauce in a bowl and set aside.

Step 9

Once the pork tonkatsu is done, let it rest for a few minutes before serving.

Step 10

Serve the tonkatsu with a side of the soy sauce-seasoned cabbage and a lemon wedge for squeezing over the top.

Nutrition Facts

Serving size	882.5 grams (882.5g)

Amount per serving	% Daily Value*
Calories	1163

Total Fat 19.80g	25%
Saturated Fat 6.10g	31%
Polyunsaturated Fat 2.20g
Cholesterol 308mg	103%
Sodium 3481mg	151%
Total Carbohydrate 106.20g	39%
Dietary Fiber 17.50g	63%
Total Sugars 10.90g
Protein 141.20g	282%

Vitamin D 36IU	182%
Calcium 206mg	16%
Iron 13mg	74%
Potassium 2796mg	59%

*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: 15.3%

Protein: 48.4%

Carbs: 36.4%