Your Recipe

Baked Tonkatsu

Zutat  Menge  Kalorien 
Rotkohl, roh 198.5g 62kcal
Ei roh ganz 100g 143kcal
Honig 1.77g 5kcal
Olivenöl 56g 495kcal
Schweinefleisch, frisch, Lende, Filet, trennbar nur mager, roh 453.592g 494kcal
Ketchup[pl:]Keczup 117g 118kcal
Apfelwein 19.19g 9kcal
Semmelbrösel 50g 198kcal
Kohl, grün, roh 198.5g 50kcal
Sosse, Worcestershire 68.75g 53kcal
Sojasauce aus Soja und Weizen (Shoyu), natriumarm 16.6g 9kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 c. panko
4 tbsp. olive oil, divided
2 large eggs
Kosher salt
1 lb. pork tenderloin, trimmed and cut crosswise into 8 pieces
1/2 c. ketchup
1/4 c. Worcestershire sauce
1 tbsp. reduced-sodium soy sauce
1 tbsp. plus 1 tsp apple cider vinegar, divided
1/4 tsp. honey
1/4 small green cabbage (about 12 oz), cored and shredded
1/4 small red cabbage (about 9 oz), cored and shredded
Directions
Step 1
Heat oven to 450°F. Set wire rack into rimmed baking sheet.
Step 2
On separate rimmed baking sheet, toss panko with 3 tablespoons oil. Bake until golden brown, 3 to 4 minutes; transfer to shallow bowl. In second shallow bowl, beat eggs.
Step 3
Pound each piece of pork to 1⁄4-inch thick. Season with 1/4 teaspoon salt. Dip 1 piece at a time in egg, letting any excess drip off, then in panko, pressing gently to help adhere; transfer to prepared rack. Roast until golden brown and cooked through, 10 to 12 minutes.
Step 4
Meanwhile, in medium bowl, combine ketchup, Worcestershire, soy sauce, and 1 teaspoon vinegar.
Step 5
In large bowl, whisk together honey with remaining tablespoon each vinegar and oil. Add cabbages and toss to combine. Serve with crispy pork and tonkatsu sauce.

Nährwertangaben 
Portionsgröße  320 g | ml
Menge pro Portion  409
1711
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 20g 25%
Gesättigte Fettsäuren  3.7g 18%
Natrium 848mg 37%
Gesamte Kohlenhydrate  28g 10%
Ballaststoffe  3g 11%
Zucker  13g
Protein  31g 61%
Vitamin D 0.7mcg 4%
Kalzium 109mg 8%
Eisen  3.9mg 22%
Kalium 956mg 20%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 78.736 mcg 9%
Thiamin [B1] 1.343 mg 112%
Riboflavin [B2] 0.671 mg 52%
Niacin [B3] 9.342 mg 58%
Pantothensäure [B5] 1.517 mg 30%
Vitamin B6 1.158 mg 68%
Cobalamin [B12] 0.845 mcg 0%
Folat [B9] 68.364 mcg 0%
Vitamin C 49.928 mg 55%
Vitamin D 0.727 mcg 4%
Vitamin E 3.125 mg 21%
Vitamin K 67.212 mcg 56%
Betain 5.208 mg 0%
Cholin 186.283 mg 34%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  28.2 g 10%
Sugars 13.1 g 26%
Ballaststoffe  3 g 11%
Carbohydrate 4.2 g 0%
Netto-Kohlenhydrate 15g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.699 g 0%
Arginin 1.921 g 0%
Asparaginsäure 2.877 g 0%
Cystein 0.385 g 0%
Glutaminsäure 5.061 g 0%
Glycin 1.275 g 0%
Histidin 1.163 g 0%
Isoleucin 1.443 g 0%
Leucin 2.469 g 0%
Lysin 2.53 g 0%
Methionin 0.791 g 0%
Phenylalanin 1.289 g 0%
Prolin 1.315 g 0%
Serin 1.408 g 0%
Threonin 1.299 g 0%
Tryptophan 0.319 g 0%
Tyrosin 1.096 g 0%
Valin 1.577 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 109.3 mg 8%
Kupfer 0.24 mg 26%
Fluorid 4.72 mcg 0%
Eisen  3.94 mg 22%
Magnesium 62.04 mg 15%
Mangan 0.33 mg 14%
Phosphor 403.17 mg 32%
Kalium 955.93 mg 20%
Selen 46.52 mcg 85%
Natrium 847.97 mg 37%
Zink 2.96 mg 27%
andere
Nährstoff Menge  DV
Wasser 237.596 g 0%
Asche 3.775 g 0%