Hirekatsu and egg rice bowl (Healthy katsudon recipe)

Hirekatsudon

This is a healthy katsudon recipe using pork tenderloin.

buta hire = pork tenderloin katsu = cutlets don = rice bowl

What kind of dish is Hirekatsu??

This dish is made by cutting pork tenderloin into bite-sized pieces, coating it in breadcrumbs and frying it.

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(*˘︶˘♡)｡.:*☆

Also check out this recipe for onigiri using pork tenderloin.　👉　A unique onigirazu recipe using pork tenderloin as the filling

Whak kind of dish is katsu don⁇

Katsudon is a dish of pork cutlet simmered with egg and then served on rice. The most standard katsudon uses pork loin.

In Japan, there are many different types of donburi dishes, such as gyudon topped with beef, oyakodon topped with simmered chicken and egg, katsudon topped with pork cutlet, and kaisendon topped with sashimi.

These dishes are popular as standard lunches for office workers, as they can be easily eaten during breaks from busy work.

Fried food is delicious when it’s freshly made, but everyone sometimes freezes it. As in this recipe, you can discover new deliciousness by simmering frozen fried foods with eggs.

NUTRITION FACTS of Hirekatsu and egg rice bowl (Healthy katsudon recipe)

Nutritional value of Hirekatsu 983 kcal Protein 75.8 g Fat 60.0 g Carb 39.9 g Salt Equivalent 1.9 g

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

Total nutritional value 2235 kcal Protein 115.2g Fat 79.5 g Carb 276.8 g Salt Equivalent 8.8 g

Nutritional value per serving 745 kcal Protein 38.4 g Fat 26.5 g Carbs92.3 g Salt Equivalent 2.9g

INGREDIENTS for Hirekatsu and egg rice bowl (Healthy katsudon recipe)

• Pork tenderloin (300g 30g×9)
  • Salt (1g)
  • Pepper (moderato amount)
• ☆Wheat flour (40g)
• ☆Water (50g)
• ☆Egg
• Bread crumbs(panko) (50g)
• Oil (45g)

• Dashi pack
  • Hot water (moderate amount)

• Onion (150g)
  • Dashi soup (300g)
• ☆Soy sauce (40g)
• ☆Mirin (30g)
• ☆Sugar (10g)
• 3Eggs
• Steamed rice (520g)
• Mitsuba (Japanese parsley) (as needed)

Hirekatsu and egg rice bowl (Healthy katsudon recipe) COOKING INSTRUCTIONS

Hirekatsu

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.
4. Rub salt and pepper into pork tenderloin.
5. Add the water to the flour little by little while mixing, then add the eggs and mix. Be sure to follow this order to make a smooth batter.
6. Pass the meat through the liquid and sprinkle with bread crumbs. Press the meat lightly to ensure the breadcrumbs adhere.
7. Fry at 170 degrees for 10 minutes. (170 degrees Celsius is 338 degrees Fahrenheit.)
8. Place the meat on a wire rack to drain off the oil.

Katsu don

1. Put the dashi pack in hot water and simmer on low heat for 2 minutes. (Follow the instructions on the dashi pack you are using for the amount of hot water.)
2. Slice the onion.
3. Put the dashi soup and onion in a small saucepan and simmer until the onion is soft.
4. Add the soy sauce, mirin, and sugar to the saucepan and simmer for a few minutes.
5. Reserve one portion in the saucepan and place the rest in a separate bowl.
6. Use a whisk to mix the eggs well.
7. Add the hirekatsu to the soup and place over medium heat.
8. Pour the beaten eggs into the boiling soup.
9. Turn off the heat when the eggs are cooked through.
10. Place hirekatsu on rice.
11. Top with washed mitsuba.

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