Recipes · Japanese · Main Courses
Menchi-Katsu (Japanese Minced Meat Cutlet)
One serving has 686 kcal and 29 g protein, and at least a fifth of a woman's daily need of cobalamin (85%), vitamin K (78%), selenium (76%), thiamin (73%), zinc (60%) and niacin (53%). Ready in 30 minutes.
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- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (296 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: beef, egg, gluten, pork
Ingredients
- 60 g Pork, ground, raw
- 60 g Beef, ground, 80% lean, raw
- 40 g Onions, raw
- 10 g Flour, all-purpose
- 30 g Eggs, whole, raw
- 20 g Breadcrumbs, dry
- 20 g Vegetable oil
- 0.5 g Salt
- 15 g Brown sauce
- 40 g Cabbage, green, raw
Method
- Finely chop the onion and cook it in a little of the oil over medium heat for 3-4 minutes until soft and slightly sweet, then let it cool.
- Mix the ground pork and beef with the cooked onion and salt, kneading until the mixture turns sticky and pale.
- Shape into one thick oval patty, cover, and chill for 10 minutes so it holds together while cooking.
- Dredge the patty in the flour, dip it in the beaten egg, then coat it thoroughly in the breadcrumbs.
- Heat the remaining oil in a pan over medium heat and fry the cutlet for about 4 minutes a side, until deeply golden and cooked through with no pink and clear juices (74 °C / 165 °F in the middle).
- Rest for 2 minutes, then slice and serve with the shredded cabbage and the tonkatsu-style sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 686 kcal | 32% |
| Carbohydrates | 31.6 g | |
| Water | 182 mL | |
| Fiber | 3.1 g | 10% |
| Protein | 29 g | 61% |
| Tryptophan | 0.29 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.2 g | |
| Lysine | 2.2 g | |
| Methionine | 0.72 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.94 g | |
| Valine | 1.5 g | |
| Histidine | 0.93 g | |
| Fat | 48.8 g | |
| Monounsaturated | 16.8 g | |
| Polyunsaturated | 14 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 12.2 g | |
| Saturated | 13.6 g | |
| Trans-Fats | 0.86 g | |
| Cholesterol | 197 mg | |
| Calcium | 102 mg | 10% |
| Copper | 0.2 mg | 22% |
| Iron | 4.1 mg | 23% |
| Magnesium | 47.4 mg | 15% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 330 mg | 47% |
| Potassium | 599 mg | 13% |
| Selenium | 41.8 µg | 76% |
| Sodium | 712 mg | |
| Zinc | 4.8 mg | 60% |
| Thiamin (vitamin B1) | 0.8 mg | 73% |
| Riboflavin (vitamin B2) | 0.53 mg | 48% |
| Niacin (vitamin B3) | 7.4 mg | 53% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 29% |
| Pyridoxine (vitamin B6) | 0.62 mg | 48% |
| Folate (vitamin B9) | 87 µg | 22% |
| Cobalamin (vitamin B12) | 2 µg | 85% |
| Choline | 133 mg | 31% |
| Vitamin A | 55.9 µg | 8% |
| Vitamin C | 19 mg | 25% |
| Vitamin D (D2 + D3) | 26.4 IU | 4% |
| Vitamin E | 2.3 mg | 16% |
| Vitamin K | 70.2 µg | 78% |
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
2.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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