Recipes · Japanese · Main Courses
Katsudon (Pork Cutlet Rice Bowl)
One serving has 1,010 kcal and 56 g protein, and at least a fifth of a woman's daily need of selenium (187%), thiamin (164%), niacin (139%), pyridoxine (120%), phosphorus (100%) and manganese (94%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (671 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: alcohol, celery, egg, fish, gluten, pork, soy, sulphite
Ingredients
- 150 g Pork loin, raw
- 12 g Flour, all-purpose
- 75 g Eggs, whole, raw
- 25 g Breadcrumbs, dry
- 40 g Onions, raw
- 80 g Fish stock
- 10 g Soy sauce
- 6 g Sugar
- 8 g Wine, fortified, sweet
- 250 g Rice, white, long-grain, cooked
- 15 g Vegetable oil
Method
- Pound the pork loin to an even thickness and coat in flour, then half the beaten egg, then the breadcrumbs.
- Heat the oil in a pan and fry the cutlet for 3-4 minutes per side until golden and cooked through (74 °C/165 °F); drain and slice into strips.
- Slice the onion thinly and simmer it in a small pan with the fish stock, soy sauce, sugar and mirin (sweet fortified wine stand-in) for 3-4 minutes until softened.
- Lay the sliced cutlet over the onions, pour the remaining beaten egg evenly over the top, cover and cook for 1-2 minutes until the egg is just set but still a little soft.
- Slide the cutlet, onion and egg on top of a bowl of hot rice, keeping the shape.
- Serve immediately while the egg is warm and glossy.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 1,010 kcal | 48% |
| Carbohydrates | 110 g | |
| Water | 462 mL | |
| Fiber | 3.2 g | 11% |
| Protein | 55.9 g | 117% |
| Tryptophan | 0.61 g | |
| Threonine | 2.3 g | |
| Isoleucine | 2.6 g | |
| Leucine | 4.5 g | |
| Lysine | 4.1 g | |
| Methionine | 1.4 g | |
| Cystine | 0.82 g | |
| Phenylalanine | 2.5 g | |
| Tyrosine | 2 g | |
| Valine | 3 g | |
| Histidine | 1.9 g | |
| Fat | 35.3 g | |
| Monounsaturated | 11.2 g | |
| Polyunsaturated | 12.3 g | |
| Docosahexaenoic Acid (DHA) | 0.12 g | |
| Eicosapentaenoic Acid (EPA) | 0.08 g | |
| Omega-6 | 10.6 g | |
| Saturated | 8.9 g | |
| Trans-Fats | 0.23 g | |
| Cholesterol | 380 mg | |
| Calcium | 162 mg | 16% |
| Copper | 0.46 mg | 51% |
| Iron | 7.3 mg | 40% |
| Magnesium | 104 mg | 34% |
| Manganese | 1.7 mg | 94% |
| Phosphorus | 702 mg | 100% |
| Potassium | 991 mg | 21% |
| Selenium | 103 µg | 187% |
| Sodium | 1,076 mg | |
| Zinc | 5.2 mg | 65% |
| Thiamin (vitamin B1) | 1.8 mg | 164% |
| Riboflavin (vitamin B2) | 0.87 mg | 79% |
| Niacin (vitamin B3) | 19.5 mg | 139% |
| Pantothenic acid (vitamin B5) | 3.5 mg | 70% |
| Pyridoxine (vitamin B6) | 1.6 mg | 120% |
| Folate (vitamin B9) | 241 µg | 60% |
| Cobalamin (vitamin B12) | 1.6 µg | 68% |
| Choline | 328 mg | 77% |
| Vitamin A | 122 µg | 17% |
| Vitamin C | 3 mg | 4% |
| Vitamin D (D2 + D3) | 88.5 IU | 15% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 29.8 µg | 33% |
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
1.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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