Best Healthy Pork Tonkatsu Recipes

BAKED TONKATSU

Steps:

• Gather all the ingredients. Adjust an oven rack to the middle position and preheat the oven to 400ºF (200ºC). For a convection oven, reduce the temperature by 25ºF (15ºC). Prepare a rimmed baking sheet with an oven-safe wire rack or line it with parchment paper. I prefer using the wire rack as it allows hot air to circulate around the cutlets and prevents the panko underneath from getting crushed.

TONKATSU

Steps:

• Place the pork chops between two sheets of heavy plastic (resealable freezer bags work well) on a solid, level surface. Firmly pound the pork with the smooth side of a meat mallet to a 1/4-inch thickness (about .75 cm). Season with salt and pepper to taste.
• Pour oil into a skillet about 1/2 inch (1.25 cm) deep. Heat the oil over medium-high heat to 375 degrees F (190 degrees C).
• Place the flour, egg, and panko crumbs in separate bowls. Coat each cutlet in flour, then egg, and finally in bread crumbs. Tap off any loose crumbs.
• Fry the cutlets until golden brown and cooked through, about 4 minutes per side. Drain on paper towels.

PORK TONKATSU

Steps:

• Slash the fat rimming one side of the loin cutlet to keep the meat from curling when deepfried. Pound to flatten to about 1/4 inch. Salt and pepper both sides of each cutlet. Dredge each in flour, then dip into beaten eggs and press into bread crumbs to coat both sides.
• Heat a large skillet with about 1/2 inch of oil until hot. Lay 1 or 2 cutlets in the hot oil. Deep-fry until golden brown, about 5 to 7 minutes, turning them once or twice. Drain the cutlets on paper towels and cut the pork into bite-size strips that can be eaten with chopsticks.
• Arrange the pork on a platter lined with the shredded cabbage, and garnish with lemon wedges. Serve the sauce on the side for dipping, or pour it over the pork and cabbage.
• Prepare the recipe for Pork Tonkatsu, using 4 turkey cutlets, each about 1/2inch thick, in place of the pork loin.

TONKATSU

Steps:

• Pour the oil into a 3-quart (3-liter) cast-iron Dutch oven or heavy-bottomed pot and heat over medium heat until it reaches 350 degrees F (175 degrees C). Line a sheet tray with paper towels.
• Trim the fat around the edges of the pork chops if desired. Pound the pork chops with a meat mallet to slightly flatten and rub with the salt and pepper.
• Coat and bread your pork chops. Line up three small shallow bowls: one with the flour, one with the beaten eggs and one with the panko. Take one pork chop and lightly flour it on both sides, patting to remove excess flour. Dip the chop into the egg and then coat it generously with panko. Repeat with the remaining chops.
• You are now ready to start frying. Test the temperature of the oil by dropping a few bread crumbs into the oil. If the crumbs sizzle up instantly but do not burn, the temperature is right for frying. Add two chops to the oil and cook for 3 to 4 minutes, until they are lightly browned on one side. Flip and fry for another 3 to 4 minutes, until lightly browned on the second side. The timing will depend on the thickness of the meat and the temperature of the oil. Test for doneness by taking one chop out of the oil when it is lightly browned on both sides and slice it; it should not be pink inside. Be careful not to overcook the pork-you want your cutlets to be tender and juicy. Drain the chops on the paper towel-lined sheet tray to remove excess oil. Remove any crumbs from the oil with a slotted spoon and fry the remaining two chops.
• Slice the pork crosswise about 3/4 inch (2 centimeters) thick and serve over the shredded cabbage with the lemon wedges, your choice of sauce and a bowl of fresh-cooked rice on the side.
• Bring the dashi to a boil in a small pot over medium-high heat. Add the remaining ingredients and cook until the liquid thickens and reduces by one-third, stirring frequently so it doesn't burn, 5 to 10 minutes. Taste and make adjustments.
• If you like the sauce sweeter, add more ketchup, sugar or some mirin. If you want the savory flavors to come out, add more soy sauce and Worcestershire sauce. The sauce can be refrigerated in an airtight container for up to 1 month. Makes 2/3 cup (156 milliliters).

HEALTHY PORK TONKATSU

Steps:

• In a saucepan, bring the ketchup, applesauce, worcestershire sauce, soy sauce, dijon mustard and rice vinegar to a simmer, transfer to a bowl and let cool.
• Put the flour, egg whites and panko in 3 separate bowls. Dredge the pork in the flour, then the egg white, followed by the panko, pressing the crumbs to adhere.
• In a large skillet, heat 2 T oil over moderate heat. Add the cutlets and cook until golden brown, about 5 minutes. Brush the remaining oil on the cutlets, flip and cook until golden and cooked through, about 5 minutes longer.
• Transfer the tonkatsu to a work surface and cut into strips. Serve with rice and the dipping sauce.
• NOTE: The sauce can be refrigerated for up to a month.

TONKATSU PORK

Steps:

• Remove the large piece of fat on the edge of each pork loin, then bash each of the loins between two pieces of baking parchment until around 1cm in thickness - you can do this using a meat tenderiser or a rolling pin. Once bashed, use your hands to reshape the meat to its original shape and thickness - this step will ensure the meat is as succulent as possible.
• Put the flour, eggs and panko breadcrumbs into three separate wide-rimmed bowls. Season the meat, then dip first in the flour, followed by the eggs, then the breadcrumbs.
• In a large frying or sauté pan, add enough oil to come 2cm up the side of the pan. Heat the oil to 180C - if you don't have a thermometer, drop a bit of panko into the oil and if it sinks a little then starts to fry, the oil is ready. Add two pork chops and cook for 1 min 30 secs on each side, then remove and leave to rest on a wire rack for 5 mins. Repeat with the remaining pork chops.
• While the pork is resting, make the sauce by whisking the ingredients together, adding a splash of water if it's particularly thick. Slice the tonkatsu and serve drizzled with the sauce.

JAPANESE-STYLE CRISPY FRIED PORK BOWL (TONKATSU DONBURI)

Steps:

• Mix dashi, sugar, mirin, soy sauce, and salt together in a small bowl.
• Heat vegetable oil in a small skillet over medium heat. Add onion; cook and stir until translucent, about 5 minutes. Stir in dashi mixture. Lay pork slices carefully on top of the onions. Drizzle eggs around the slices. Cover skillet and cook until eggs are set, about 2 minutes.
• Divide rice between 2 bowls. Top each with half the onions, eggs, and pork slices.