Your Recipe

Baked Tonkatsu

Ingrédient Quantité Calories
Chou rouge 198.5g 62kcal
Œuf cru entier 100g 143kcal
Miel 1.77g 5kcal
Huile d'olive 56g 495kcal
Porc, frais, longe, filet, maigre séparable seulement, cru 453.592g 494kcal
Ketchup 117g 118kcal
Cidre de pomme 19.19g 9kcal
Chapelure de pain 50g 198kcal
Chou, vert, cru 198.5g 50kcal
Sauce Worcestershire 68.75g 53kcal
Sauce soja à base de soja et de blé (shoyu), faible teneur en sodium 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.

Valeurs nutritives
Taille des portions 320 g | ml
Quantité par portion 409
1711
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 20g 25%
Gras saturés 3.7g 18%
Sodium 848mg 37%
Total des glucides 28g 10%
Fibres alimentaires 3g 11%
Sucre 13g
Protéine 31g 61%
Vitamine D 0.7mcg 4%
Calcium 109mg 8%
Fer 3.9mg 22%
Potassium 956mg 20%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 78.736 mcg 9%
Thiamine [B1] 1.343 mg 112%
Riboflavine [B2] 0.671 mg 52%
Niacine [B3] 9.342 mg 58%
Acide pantothénique [B5] 1.517 mg 30%
Vitamine B6 1.158 mg 68%
Cobalamine [B12] 0.845 mcg 0%
Floate [B9] 68.364 mcg 0%
Vitamine C 49.928 mg 55%
Vitamine D 0.727 mcg 4%
Vitamine E 3.125 mg 21%
Vitamine K 67.212 mcg 56%
Bétaïne 5.208 mg 0%
Choline 186.283 mg 34%
Carbohydrates
nutriment Quantité DV
Total des glucides 28.2 g 10%
Sugars 13.1 g 26%
Fibres alimentaires 3 g 11%
Carbohydrate 4.2 g 0%
Glucides nets 15g
acides aminés
nutriment Quantité DV
Alanine 1.699 g 0%
Arginine 1.921 g 0%
Acide aspartique 2.877 g 0%
Cystéine 0.385 g 0%
Acide glutamique 5.061 g 0%
Glycine 1.275 g 0%
Histidine 1.163 g 0%
Isoleucine 1.443 g 0%
Leucine 2.469 g 0%
Lysine 2.53 g 0%
Méthionine 0.791 g 0%
Phénylalanine 1.289 g 0%
Proline 1.315 g 0%
Sérine 1.408 g 0%
Thréonine 1.299 g 0%
Tryptophane 0.319 g 0%
Tyrosine 1.096 g 0%
Valine 1.577 g 0%
Minéraux
nutriment Quantité DV
Calcium 109.3 mg 8%
Cuivre 0.24 mg 26%
Fluorure 4.72 mcg 0%
Fer 3.94 mg 22%
Magnésium 62.04 mg 15%
Manganèse 0.33 mg 14%
Phosphore 403.17 mg 32%
Potassium 955.93 mg 20%
Sélénium 46.52 mcg 85%
Sodium 847.97 mg 37%
Zinc 2.96 mg 27%
autres
nutriment Quantité DV
Eau 237.596 g 0%
Cendres 3.775 g 0%