Pork Tonkatsu with Watermelon-Tomato Salad - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by The Bon Appétit Test Kitchen
Pound the pork into superthin cutlets to get the best crust-to-meat ratio. Make extra for a next-day sandwich.
Ingredients
- 2 cups 1/2" cubes watermelon
- 2 cups cherry tomatoes, halved
- 2 cups (lightly packed) baby arugula
- 1/4 cup fresh flat-leaf parsley leaves
- 1/4 cup extra-virgin olive oil
- 2 tablespoons Dijon mustard, divided
- 1 tablespoons fresh lemon juice plus
- 4 lemon wedges
- 1/2 teaspoon kosher salt
- 1/4 teaspoons freshly ground black pepper plus more
- 2 large eggs
- 2 cups panko (Japanese breadcrumbs)
- 4 4-ounce boneless center-cut pork chops, pounded to 1/8" thickness
- 6 tablespoon vegetable oil, divided
- Ingredient info: Panko can be found in better supermarkets and at Asian markets.
Instructions
- Combine first 4 ingredients in a large bowl. Whisk olive oil, 1 tablespoon mustard, and juice in a small bowl. Season dressing with salt and pepper. Set salad and dressing aside.
- Whisk eggs and 1 tablespoon mustard in a medium bowl. Combine panko, 1/2 teaspoon salt, and 1/4 teaspoon pepper on a large plate. Season pork lightly with salt and pepper. Dip in egg mixture, then in panko, pressing to adhere.
- Working in 2 batches, heat 2 tablespoons vegetable oil in a large nonstick skillet over medium heat and cook pork until golden brown and cooked through, about 2 minutes per side, adding 1 tablespoon vegetable oil after turning. Drain on paper towels.
- Toss salad with dressing; season to taste with salt and pepper. Serve pork with salad and lemon wedges for squeezing over.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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