Recipes · Polish · Main Courses
Kotlet Schabowy (Polish Breaded Pork Cutlet)
One serving has 590 kcal and 43 g protein, and at least a fifth of a woman's daily need of thiamin (135%), selenium (133%), niacin (112%), pyridoxine (96%), phosphorus (68%) and riboflavin (55%). Ready in 23 minutes.
- Preparation: 15 min
- Cooking: 8 min
- Makes: 1 serving (246 g)
- Difficulty: Easy
- Diets: Dairy-free, High protein
- Contains: egg, gluten, pork
Ingredients
- 160 g Pork loin, raw
- 15 g Flour, all-purpose
- 25 g Eggs, whole, raw
- 30 g Breadcrumbs, dry
- 15 g Vegetable oil
- 1 g Salt
- 0.3 g Black pepper
Method
- Place the pork loin between two sheets of plastic wrap and pound with a meat mallet until about 1 cm thick; season with the salt and pepper.
- Set up three shallow dishes: flour in one, beaten egg in the second, and breadcrumbs in the third.
- Coat the cutlet first in flour, then egg, then breadcrumbs, pressing gently so the crumbs stick.
- Heat the oil in a frying pan over medium heat and fry the cutlet for 3-4 minutes per side until deep golden and cooked through with no pink remaining (74 °C/165 °F).
- Drain briefly on paper towels and serve hot, classically with boiled potatoes and a cucumber salad.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 590 kcal | 28% |
| Carbohydrates | 33.4 g | |
| Water | 135 mL | |
| Fiber | 1.8 g | 6% |
| Protein | 43.2 g | 90% |
| Tryptophan | 0.47 g | |
| Threonine | 1.9 g | |
| Isoleucine | 2.1 g | |
| Leucine | 3.6 g | |
| Lysine | 3.6 g | |
| Methionine | 1.1 g | |
| Cystine | 0.58 g | |
| Phenylalanine | 1.9 g | |
| Tyrosine | 1.6 g | |
| Valine | 2.3 g | |
| Histidine | 1.7 g | |
| Fat | 30.2 g | |
| Monounsaturated | 9.4 g | |
| Polyunsaturated | 11.2 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.8 g | |
| Saturated | 7.4 g | |
| Trans-Fats | 0.21 g | |
| Cholesterol | 200 mg | |
| Calcium | 83.9 mg | 8% |
| Copper | 0.21 mg | 23% |
| Iron | 3.4 mg | 19% |
| Magnesium | 61.3 mg | 20% |
| Manganese | 0.44 mg | 24% |
| Phosphorus | 477 mg | 68% |
| Potassium | 710 mg | 15% |
| Selenium | 73.3 µg | 133% |
| Sodium | 720 mg | |
| Zinc | 3.4 mg | 42% |
| Thiamin (vitamin B1) | 1.5 mg | 135% |
| Riboflavin (vitamin B2) | 0.61 mg | 55% |
| Niacin (vitamin B3) | 15.7 mg | 112% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 36% |
| Pyridoxine (vitamin B6) | 1.3 mg | 96% |
| Folate (vitamin B9) | 71.3 µg | 18% |
| Cobalamin (vitamin B12) | 1.2 µg | 49% |
| Choline | 170 mg | 40% |
| Vitamin A | 41.7 µg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 49.3 IU | 8% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 30.2 µg | 34% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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