味噌カツ

お弁当・ランチ • 日本

250

kcal

18g

Protein

18g

Carbs

12g

Fat

データソース: ベントーカロリー

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について Miso Katsu (Nagoya)

Tonkatsu with rich red miso sauce — Nagoya specialty

How to Make Miso Katsu (Nagoya) (Traditional & Healthy Version)

準備: 15分

調理: 20分

2 人分

普通

Miso Katsu is a beloved specialty from Nagoya, Japan, putting a unique spin on the classic tonkatsu (breaded pork cutlet) by drenching it in a rich, umami-packed red miso sauce known as hatcho miso. This hearty lunch dish captures the soulful flavors of Aichi Prefecture, where robust miso is a staple. The result is a harmonious blend of savory, sweet, and slightly tangy notes that set it apart from the typical tonkatsu found elsewhere in Japan. Traditionally served over shredded cabbage and accompanied by steamed rice, Miso Katsu is a feast for the senses. The deep, earthy flavors of the miso sauce pair beautifully with the crispy cutlet, making every bite memorable. Its bold taste and striking presentation make it a favorite at Nagoya’s restaurants and family tables, especially during colder months when warming foods are in high demand. Miso Katsu’s appeal extends beyond its flavor; it offers a satisfying balance of protein, fiber, and essential nutrients, making it a smart choice for health-conscious home cooks. Including seasonal vegetables and using lean pork ensures a lighter version without sacrificing authenticity. This recipe delivers all the tradition and umami of Nagoya-style Miso Katsu while keeping nutrition in mind.

糖尿病対応ダイエット向きお子様向きヴィーガン対応可

アレルゲン: gluten, egg, soy

材料(1 pork cutlet with sauce, cabbage, and rice分)

2 pieces (100g each) Pork loin (hire katsu) (lean, trimmed)
1 large Egg
3/4 cup Panko breadcrumbs (Japanese-style)
1/4 cup All-purpose flour
2 tbsp Hatcho miso (red miso) (Nagoya specialty)
1 tbsp Mirin
1 tbsp Low-sodium soy sauce
1/2 tbsp Sugar (can reduce for lower calories)
1/2 cup Dashi stock (kombu & katsuobushi-based)
2 cups Cabbage (finely shredded)
2 small bowls Cooked Japanese rice (steamed, optional for serving) - オプション
1 tsp Sesame seeds (toasted, for garnish) - オプション
2 tbsp Neutral oil (for shallow frying)

作り方

1
Prepare the pork loin by trimming excess fat. Gently pound each piece to even thickness. Season lightly with salt and pepper.
3 minutes
Pounding ensures even cooking and tenderness.
2
Dredge each pork piece in flour, then dip into beaten egg, and coat thoroughly with panko breadcrumbs. Press gently to adhere.
5 minutes
Use fresh panko for crispier texture.
3
Heat 2 tbsp neutral oil in a nonstick skillet over medium heat. Add pork and cook each side for 3-4 minutes until golden brown and cooked through. Drain on a paper towel.
8 minutes
Shallow fry for less oil absorption.
4
To make the miso sauce: Combine hatcho miso, mirin, soy sauce, sugar, and dashi in a small saucepan. Simmer over low heat, stirring, until glossy and slightly thickened (about 3-4 minutes).
4 minutes
Don’t boil miso—gentle heat preserves flavor and nutrients.

この料理が健康的な理由

By selecting lean cuts of pork and shallow frying, this Miso Katsu keeps saturated fat and calories lower than traditional versions. The use of miso, a fermented food, supports gut health and provides beneficial enzymes. Including a generous portion of fresh cabbage and limiting added sugar in the sauce further boosts the health quotient. With controlled portions and mindful ingredient choices, this hearty Nagoya lunch favorite becomes a wholesome option for those watching their nutrition.

This Miso Katsu recipe uses lean pork loin, which is lower in saturated fat but high in protein, supporting muscle health. The miso sauce provides probiotics, minerals, and B vitamins, and using dashi adds iodine and umami with minimal calories. Shallow frying instead of deep-frying reduces overall fat content, while shredded cabbage offers fiber, vitamin C, and antioxidants. Overall, this dish is well-balanced in macronutrients and micronutrients, making it a nutritious choice for lunch.

プロのヒント

💡Tip 1: Use hatcho miso for authentic Nagoya flavor and deep umami.
💡Tip 2: Always freshly shred cabbage for maximum crunch and presentation.
💡Tip 3: Slice pork cutlet before saucing for easy portioning and beautiful plating.

保存と提供

Store leftover pork cutlet and miso sauce separately in airtight containers in the refrigerator for up to 2 days. Reheat cutlet in the oven for best crispiness; warm sauce gently on the stove.

最適な提供方法: Lunch