Japanese · Dinner
Fried Pork and Cabbage Bowl (Low-Calorie)
Panko-crusted pork tenderloin medallions, pan-fried in minimal oil until crisp, served over quick-braised shredded cabbage seasoned with soy sauce, rice vinegar and sugar. A lighter take on tonkatsu-style bowls, spooned over steamed rice with scallion and sesame seeds.
$4
15 minsPrep
18 minsCook
33 minsTotal
MediumLevel
Nutrition per serving
392Calories
36.8gProtein
10.8gFat
37.6gCarbs
7.7gSugar
3.6gFiber
1019mgSodium
105mgChol
2.8gSat Fat
875mgPotassium
92mgCalcium
3.1mgIron
0.8mcgVitamin B12
35mgVitamin C
low-calorie
protein-rich
low-calorie
Instructions
1
Prep
Season the pork with salt and pepper. Set up three shallow bowls with flour, beaten egg white, and panko breadcrumbs for dredging.
2
Dredge
Coat each pork medallion in flour, then egg white, then press firmly into panko until evenly coated on both sides.
3
Fry
Heat 1 tsp vegetable oil in a nonstick skillet over medium heat. Fry pork 3–4 minutes per side until deep golden and firm.
4
Rest
Transfer pork to a plate and rest 5 minutes. Wipe out skillet, add remaining oil and shredded cabbage.
5
Simmer
Cook cabbage over medium-high heat 3–4 minutes, tossing often until wilted. Stir in soy sauce, rice vinegar, and sugar; simmer 2 minutes until liquid clings.
6
Plate
Spoon rice into a bowl, top with cabbage, sliced pork, scallion, and sesame seeds. Serve immediately.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 15 oz426g pork tenderloin
- 4 tbsp4 tbsp panko breadcrumbs
- 2 tsp2 tsp all-purpose flour
- 22 small egg white, lightly beaten
- 3 tsp3 tsp vegetable oil, divided
- 300g300g cabbage
- 2 tbsp2 tbsp soy sauce
- 2 tsp2 tsp rice vinegar
- 1 tsp1 tsp sugar
- 1 cup180g white rice, cooked
- 22 scallion
- 2 tsp2 tsp sesame seeds
- salt and black pepper, to taste
