Hiretatsu (Fried pork tenderloin)

ヒレカツ（hirekatsu)

EXPLANATION

I fried a bite-sized pork tenderloin.

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(*˘︶˘♡)｡.:*☆

The oil absorption rate of oil is calculated as 15% of the material.

NUTRITION FACTS

328 kcal Protein 25.3g Fat 20g Carb 13.3g Salt Equivalent 0.6g

INGREDIENTS(3servings)

pork tenderloin 300g
salt 1g
pepper moderato amount
flour 40g
water 50g
egg
bread crumbs 50g
oil 45g

HOW TO COOK

➀Pierce the pork tenderloin with a fork and make several holes.

②Hit the pork several times with the back of the knife. Piercing or hitting the meat makes it tender.

③Season with salt and pepper.

④Add water little by little to the flour and mix.

⑤Mix with egg.

⑥Pass the meat through the liquid and sprinkle with bread crumbs.

⑦Fry at 170 degrees for 10 minutes. (170 degrees Celsius is 338 degrees Fahrenheit.)

⋈*The menu for this day is fried pork tenderloin, boiled dried daikon radish, tsukudani, oboro tofu, and kiwi.
Click here for the recipe for simmered dried daikon radish →　Simmered dried Japanese radish

MEMO

I used cut pork tenderloin. For blocks, cut into 5cm squares before use.

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)♡‧₊

ヒレカツってどんな料理？？

一口サイズの豚ヒレ肉を揚げました。

カラダが気になっても、たまには揚げ物が食べたくなりますよね。カロリーや脂質が気になる方には豚ヒレ肉がおすすめです。

豚ヒレ肉は低カロリーで高タンパク。皮なし鶏の胸肉とほぼ同じカロリーとタンパク質。

同じ量の豚ロースを使用した場合と比較して、脂肪分が11g少ないため、カロリーは約100kcal低くなっています。そして柔らかくて美味しいです。

豚ヒレ肉にはビタミンB1が多く含まれており、疲労回復を促す効果があります。これは牛ヒレ肉の10倍以上に相当します。まさにダイエッターや健康に配慮した人、トレーニングを行う人にうってつけの食材です(*˘︶˘♡)｡.:*☆

油の吸油率は、素材の15%として計算しています。

材料（３人分）

豚ヒレ肉　 300g
塩　 1g
コショウ　適量
小麦粉　40g
水　50g
卵　
パン粉　50g
油　 45g

ヒレカツの作り方(*ˊᵕˋ)♡‧₊

①豚ヒレ肉はフォークで刺し、数か所穴を開ける

②包丁の背で豚肉を数回たたく

③塩、こしょうで味をととのえる

④薄力粉に水を少しずつ加えて混ぜる

⑤卵と混ぜる

⑥肉に液を通し、パン粉をまぶす

⑦170度で10分揚げる