Healthy Hirekatsu (Pork tenderloin cutlet)

Hirekatsu（ヒレカツ）

What kind of dish is Hirekatsu??

Hirekatsu is pork tenderloin cut into bite-sized pieces, breaded and deep-fried.

buta hire = pork tenderloin katsu = cutlets

Traditional tonkatsu typically uses pork loin. With more and more people becoming health conscious these days, many tonkatsu restaurants allow customers to choose between tenderloin or loin meat.

Even if you care about your body, sometimes you want to eat fried food. For those who are concerned about calories and fat, pork tenderloin is recommended.

Pork tenderloin is low in calories and high in protein. About the same calories and protein as skinless chicken breast.

Compared to using the same amount of pork loin, the fat content is 11g less, so the calorie is about 100kcal lower. And it’s soft and delicious.

Pork tenderloin contains a lot of vitamin B1, which has the effect of promoting fatigue recovery. This is more than 10 times the content of beef tenderloin. It is the perfect ingredient for dieters, health-conscious people, and people who train(˘︶˘♡)｡.:☆

NUTRITION FACTS on Hiretatsu

Nutritional value of Hirekatsu

983 kcal Protein 75.8 g Fat 60.0 g Carb 39.9 g Salt Equivalent 2.9 g

Nutrition calculation details (wheat flour 3%, egg 8%, bread crumbs 15%, oil absorption 15%)

INGREDIENTS for Hirekatsu ( 2 SERVINGS)

• Pork tenderloin (300g 30g×9)
  • Salt (2g)
  • Pepper (moderato amount)
• ☆Wheat flour (9g)
• ☆Egg (24g)
• ☆Bread crumbs (panko) (45g)
• Oil (45g)

The amount of ingredients for the batter is listed based on the actual amount you will consume. When making the batter, prepare about double the amount.

Hirekatsu COOKING INSTRUCTIONS

1. Cut the pork tenderloin into 30g pieces.
2. Pierce the pork tenderloin with a fork and make several holes.
3. Hit the pork several times with the back of the knife. Piercing or hitting the meat makes it tender. (Most of the time I skip this step because I’m lazy…ヽ(´▽｀)/)
4. Rub salt and pepper into pork tenderloin.
5. Coat the pork tenderloin lightly with flour
6. Dip the meat in beaten egg
7. Bread the meat with breadcrumbs
8. Press gently to ensure the breadcrumbs adhere to the meat
9. Let sit for about 5 minutes
10. Fry at 170 degrees for 10 minutes. (170 degrees Celsius is 338 degrees Fahrenheit.)
11. Place the meat on a wire rack to drain off the oil.

naokoan

I’m Naoko. After graduating from a registered dietitian training school, I am working as a registered dietitian at a hospital in Japan. I love to cook and eat delicious food. I make recipes with calorie counting. The reason why all the ingredients are written as “g” is to accurately calculate calories. I am especially good at cooking with pressure cookers and ovens. I would like to introduce the recipe to foreigners who are interested in Japanese food. So I started writing Japanese home cooking recipes on my blog in English. 大学卒業後、管理栄養士として病院で勤務しています。 レシピはカロリー計算を出来るだけ正確に行いたいので“g”で表記しています。 日本の家庭料理のレシピを英語で紹介しています。 圧力鍋とオーブンを使う料理が得意です。 日本食・和食に興味を持ってもらえたら嬉しいです。 よろしくお願いします(*ˊᵕˋ)♡‧₊