Japanese · Authentic-ish Japanese
Katsudon
638 kcal a serving, against 909 for the traditional version. That is 271 kcal off, or 30%, with 50g of protein. Serves 4. .
What the traditional version is
Pork loin is coated in flour, dipped in beaten egg and panko, then deep-fried in oil until golden. The cutlet is sliced, then simmered briefly with softened onions in a mix of dashi, soy, mirin and sugar. Beaten eggs are poured around it to just set. All goes over a bowl of hot white rice, and gets a scattering of spring onion.
What changed, and what each change costs
Baked chicken breast instead of deep-fried pork loin
Chicken breast baked with panko crumbs picks up plenty of crunch with less fat and more protein per bite. Deep-fried pork is lovely, but does most of its magic by soaking up oil.
What it costs you. You lose the classic pork flavour and a chunk of that juicy, just-fatty-enough centre. The chicken turns out lean and honest, but let's not pretend it fools anyone. You do get more actual meat for your calories.
Egg mixture boosted, whites and yolks both
Extra egg in the topping means more protein to balance the rice, and a silkier finish. It also helps the leaner chicken survive its hot bath.
What it costs you. Eggier katsudon is slightly firmer, less jiggly. You'll notice it if you're a soft-set purist. For everyone else, it's just more breakfast-for-dinner energy.
Sugar in the broth is cut by two-thirds
Most of the sweetness comes from the mirin and onions anyway, so you don't need a full shot of sugar. It's not dessert.
What it costs you. Missing a proper wallop of sweetness. The sauce goes from sticky to savoury. You keep balance, but lose the friendly, syrupy edge.
Rice portion trimmed
Short-grain rice is a sponge for sauce but a black hole for starch. Cut the mound down and let the rest do its job.
What it costs you. If you like enough rice to bury the cutlet, this isn't your bowl. If you're here for the topping, you won't miss it.
Chicken katsu from the oven, not fryer
The baked version skips the oil entirely. Toast your panko dry first and you won't miss too much crunch.
What it costs you. You do miss the deep-fried fireworks, but your mouth won't be bathed in oil all afternoon.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 909 | 638 |
| Protein | 48.1g | 50g |
| Fat | 34.1g | 15g |
| Saturated fat | 6.9g | 4.4g |
| Carbohydrate | 97.3g | 70.6g |
| Protein per 100 kcal | 5.3g | 7.8g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Japanese prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. eggs, fish, gluten, soybeans.
The method is in the book
If you're after the true pork katsu-on-rice, this lands somewhere between nostalgic and "close enough". The chicken is leaner, the topping's more egg than custard, and that big hit of sweetness is gone. But there's actual flavour left, not just sugar. If you want the original, fry the pork and bring a pillow. If you like waking up after lunch with a clear head, this bowl does the trick - and you still get the crunch at the edges if you move fast.
The quantities and the method for this dish are in Authentic-ish Japanese, along with 48 more. It is not out yet. The swap kit is free in the meantime.