Heart-Healthy Tonkatsu

Enjoy the satisfying crunch of traditional Japanese tonkatsu with a heart-healthy twist! This "Heart-Healthy Tonkatsu" recipe swaps deep-frying for oven-baking, using whole-grain panko breadcrumbs and a light olive oil spray to create a golden, crispy crust without all the added fat. The pork loin chops are tenderized, marinated in a zesty blend of low-sodium soy sauce, fresh lemon juice, and garlic powder, then baked to perfection for a dish that's both delicious and low in cholesterol. Served alongside nutrient-rich shredded cabbage, fiber-packed brown rice, and an optional drizzle of low-sodium tonkatsu sauce, this recipe is a wholesome, guilt-free way to enjoy a Japanese classic. Perfect for health-conscious food lovers, it's an easy-to-make, flavorful meal the whole family will adore.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces Pork loin chops (trimmed of visible fat, about 1-inch thick)
• 2 tablespoons Low-sodium soy sauce
• 1 tablespoon Lemon juice (freshly squeezed)
• 1 teaspoon Garlic powder
• 1 cup Whole-grain panko breadcrumbs
• 2 large Egg whites
• 1 as needed Olive oil spray
• 0.25 teaspoon Salt (optional)
• 0.25 teaspoon Black pepper
• 2 cups Shredded cabbage (for serving)
• 2 cups Brown rice (cooked, for serving)
• 4 tablespoons Tonkatsu sauce (low-sodium or homemade, optional)

Directions

Step 1

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

Step 2

Place the pork loin chops between two sheets of plastic wrap or parchment paper and gently pound them to about 1/2-inch thickness using a meat mallet or rolling pin.

Step 3

In a shallow dish, mix the low-sodium soy sauce, lemon juice, garlic powder, and black pepper. If using, add the optional salt here. Place the pork chops into the marinade and let them sit for 10 minutes, turning once.

Step 4

Prepare your breading station: Place the whole-grain panko breadcrumbs in one shallow dish and the egg whites in another. Lightly beat the egg whites until they become slightly frothy.

Step 5

Remove the pork chops from the marinade, shaking off excess liquid, and dip each chop first in the egg whites, then coat thoroughly in the panko breadcrumbs. Press gently to ensure the breadcrumbs adhere evenly.

Step 6

Place the breaded chops on the prepared baking sheet. Lightly spray both sides with olive oil spray to help achieve a crispy exterior in the oven.

Step 7

Bake in the preheated oven for 20 minutes, flipping halfway through, until the panko coating is golden brown and the internal temperature of the pork reaches at least 145°F (63°C).

Step 8

While the pork is baking, prepare any sides you’d like to serve, such as shredded cabbage and brown rice.

Step 9

Once the Tonkatsu is fully cooked, remove it from the oven and let it rest for 2-3 minutes before serving.

Step 10

Serve the Heart-Healthy Tonkatsu with shredded cabbage, steamed brown rice, and a drizzle of low-sodium Tonkatsu sauce, if desired.

Nutrition Facts

Serving size	1259 grams (1259.0g)

Amount per serving	% Daily Value*
Calories	1789

Total Fat 40.10g	51%
Saturated Fat 12.80g	64%
Polyunsaturated Fat 0.00g
Cholesterol 300mg	100%
Sodium 2908mg	126%
Total Carbohydrate 208.20g	76%
Dietary Fiber 18.60g	66%
Total Sugars 25.60g
Protein 139.60g	279%

Vitamin D 0IU	0%
Calcium 167mg	13%
Iron 9mg	51%
Potassium 2195mg	47%

*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: 20.6%

Protein: 31.9%

Carbs: 47.5%