High Protein Katsudon

Ingredients

• 130 g lean pork loin chop (fat trimmed)
• salt (to taste)
• pepper (to taste)
• 1 tsp soy sauce (for seasoning pork)
• 1 tbsp cornstarch (for dusting)
• 1 egg (for coating)
• 12 g Heritage Flakes cereal (crushed (high protein cereal))
• 3 g Japanese panko
• oil spray
• 0.25 onion (sliced)
• 1 tsp soy sauce (for sauce)
• 0.5 tsp dashi powder
• 1 tsp mirin
• 0.5 tsp monkfruit sweetener (or sugar, or 1/2 tbsp honey)
• 0.25 cup broth (estimated quantity for simmering)
• 1 egg (plus remainder of egg used for coating)
• 30 g egg whites
• 100 g white rice (cooked)

Steps

1. 1

   Season the lean pork loin chop with salt, pepper, and 1 tsp of soy sauce.

2. 2

   Dust the seasoned pork evenly with 1 tbsp of cornstarch.

3. 3

   Dip the pork into the beaten egg, ensuring it is fully coated.

4. 4

   Coat the pork in a mixture of 12g crushed Heritage Flakes cereal and 3g Japanese panko, pressing the crumbs into the meat.

5. 5

   Spray the pork with oil spray and air-fry at 400°F (200°C) for 12–14 minutes, flipping halfway through, or pan-fry until golden brown and cooked through.

6. 6

   Once cooked, remove the pork from the air fryer and slice it into strips.

7. 7

   In a small pan, combine the sliced onion, 1 tsp soy sauce, 1/2 tsp dashi powder, 1 tsp mirin, sweetener, and broth. Simmer until the onions are tender.

8. 8

   Add the second egg, the remainder of the first egg used for coating, and 30g egg whites to the pan. Cover and steam over low heat until the eggs are just set.

9. 9

   Layer 100g of cooked white rice in a bowl.

10. 10

    Pour the egg and onion mixture over the rice, then top with the sliced katsu. Garnish with green onions or seaweed if desired.

Notes

The author suggests using high-protein cereal (like Heritage Flakes) to improve the macros while maintaining crunch. Be careful when air-frying as cereal can burn more quickly than traditional panko. If you don't have monkfruit, you can substitute with 1/2 tsp sugar or 1/2 tbsp honey.

Nutrition per serving

• Main Course
• High Protein
• Japanese
• Air Fryer
• Healthy
• Katsudon
• Pork