Low-Calorie Tonkatsu (Japanese style pork cutlet in bread crumbs)

My kids love Tonkatsu- Japanese style deep fried pork cutlets but I hate to deep fry, with all the extra oil and calories, So I pan-fried and let the oven do the rest. You can cut extra calories by using tenderloin instead of the usual loin which is much leaner.


  1. 250 g Pork tenderloin
  2. salt and pepper
  3. 2 Tbsp Flour
  4. 1 Egg
  5. 1/2 cup panko bread crumbs
  6. 1-2 Tbsp Vegetable Oil for frying


  1. Season the pork with salt and pepper on all sides and dust with flour Beat the egg and dip the pork in it before rolling it a tray with panko bread crumbs
  2. Change Take the pork out and transfer on a baking tray and cook in the oven preheated to 160 C for 20 minutes or until done (If you are using a meat thermometer the center should be about 70 C)
  3. Change Heat the skillet with vegetable oil on medium high heat Pan fry the pork until golden brown on all sides
  4. Let it rest on a wire rack for at least 10 minutes before cutting (If you leave it on the baking tray the crust will get moist from the juices of the meat)
  5. Cut and serve with shredded cabbage (The Japanese way!) To be served with Tonkatsu sauce if you have it if not soy sauce is also OK

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