HEALTHY PORK TONKATSU

Healthy Pork Tonkatsu image

Provided by TattooedMamaof2

Categories Pork

Time 25m

Yield 4 serving(s)

Number Of Ingredients 12

1/4 cup ketchup
1/4 cup applesauce
1 tablespoon Worcestershire sauce
1 tablespoon low sodium soy sauce
1 teaspoon Dijon mustard
1 teaspoon rice vinegar
1/2 cup all-purpose flour
2 egg whites, beaten
1 cup panko breadcrumbs
2 (8 ounce) pork tenderloin, cut in 2-inch pieces and pounded 1/2-inch thick
1/4 cup canola oil
rice, for serving

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.

Nutrition Facts : Calories 479.5, Fat 21.5, SaturatedFat 3.5, Cholesterol 74.8, Sodium 658.1, Carbohydrate 39.7, Fiber 1.9, Sugar 5.8, Protein 30.9