Baked Breaded Pork Cutlet
 
Calories
Fat
Protein
Cholesterol
Salt
P/S ratio*
Dietary fiber
|
165Kcal
4g
20g
50mg
0.9g
0.7
1.2g
|
|
*A ratio between saturated fatty acid(S) and polyhydric unsaturated fatty acid(P). The ratio is shown for each dish. The preferable ratio is 1 to 1.5.
|
| Ingredients |
Serves 4 |
seasonings |
Serves 4 |
ham
(lean, 80g per slice)
For coating
Flour
egg white
Bread crumbs
leaf lettuce
tomato
Parsley
|
4 slices
-
1
-
6 leaves
1
-
|
salt
Pepper
vegetable oil
|
3/5 teaspoon
-
1/2 teaspoon
|
| １ |
Sprinkle the ham with salt and pepper. |
| ２ |
Rinse the lettuce and parsley, then dry. Cut the tomato into wedges. |
| ３ |
Preheat an oven to between 190-200Ei. |
| ４ |
Coat the ham with flour, then beaten egg white, and lastly the bread crumbs by gently pressing them against the ham. |
| ５ |
Lightly grease a baking pan, and place ４on it. Bake in the preheated oven until golden. (A toaster oven can also be used.) |
| ６ |
Tear the lettuce into pieces and place on serving plates. Serve５on the same plates, and garnish with the tomato and parsley. |
・If you use a toaster oven, spread a sheet of aluminum foil over a baking pan, grease the foil and place the ham on it for baking.
・For a crispier texture, toast the bread crumbs alone in a frying pan until golden before coating the ham.
・The calorie intake can be considerably reduced by using thinly sliced ham and vegetables placed between two slices to have the same volume but less ham.
Ham
The part of pork containing the least fat. It is best to slice it into a number of servings immediately before cooking to minimize the time the ham is exposed to air, thereby preventing oxidation.
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