Healthy Tonteki (Japanese Pork Chop) Recipe

Healthy Tonteki Recipe

Ever heard of Tonteki? If you are like me, you haven’t. But you may have used the ingredients that make up this Japanese-inspired dish without even knowing it. Ton is the Japanese word for pork and Teki means steak.

In perusing the recipes on the blog article, I realized that I very rarely use pork or pork chops, and that is not cool. I mean, what a disservice that is to our readers that I use chicken, turkey, and beef but have left you hanging when it comes to pork. To be fair, I have used my share of bacon, but when it comes to the lean, mean pork chop, I have neglected its goodness.

Pork chops are the most popular cut of pork. They come from the loin, which is the meat that runs from the pig’s hip to its shoulder. There are numerous names for pork chops: loin, rib, sirloin, top loin, and blade chops. But they all cook the same.

Ever wondered why they call it a pork chop? It can’t be just me. In pork terms, chop means steak, so it makes sense that this is the elite of the pig products.

By ever so slightly pan frying a pork chop in garlic, then soaking in a reduced glaze, you can create the most delightful punch of flavor explosion in your mouth that requires no added salt and pepper, nor a garnish.

And the nutrition profile is right up there with most of my chicken, turkey, and beef recipes, as well. A 4-oz pork chop serving boasts just 163 calories, 0 grams of carbohydrates, 24 grams of protein, and 7 grams of fat. If you like to think of calories in terms of exercise, it would require you to bicycle for a mere 24 minutes, run for 16 minutes, or clean house for 58 minutes to burn the calories right off.

So, check it out…

Healthy Tonteki Recipe

Healthy Tonteki Recipe

This Japanese-inspired dish is delicious, lean, and healthy.
Course: Main Course
Cuisine: Japanese
Keyword: pork, pork chop, tonteki
Servings: 2
Calories: 385kcal


Tonteki Sauce Recipe

  • 2 tbsp rice wine vinegar
  • 2 tbsp soy sauce or liquid aminos
  • 2 tbsp Worcestershire sauce
  • 2 tbsp ketchup
  • 2 tsp honey
  • 1 tsp wasabi optional

Pork Chop

  • 2 thick-cut pork chops
  • 2 tbsp flour
  • 2 tbsp extra virgin olive oil
  • 4 garlic cloves sliced thick
  • salt and pepper


  • Whisk all sauce ingredients in a bowl and set aside.
  • Sprinkle both sides of pork chops with salt and pepper and lightly dust each side with flour (of your choice).
  • Add EVOO and sliced garlic to a frying pan over medium-low heat and slowly fry the garlic while stirring it regularly until it’s light tan in color.
  • As you notice the garlic becoming brown, remove from heat.
  • When all garlic is removed, add pork chops and lightly brown each side.
  • Remove pork chops from heat once they reach 145 degrees (after about 4 or 5 minutes per side).
  • Add sauce mixture to pan and cook over high heat until it begins to boil, then allow to thicken.
  • Return pork chops to pan and flip them until they are well coated in the glaze.
  • Once coated, serve and enjoy.


Chef Note: Definitely do not discard the extra glaze, as you will want this to top your pork chops when ready to serve.
 Chef Note: I find jasmine rice with green onions to be the perfect accompaniment. I like to add a little rice wine vinegar and a dash of soy sauce to my rice to give it a little oomph. It really sets this dish off.
 Chef Note: I have been known to get a little heavy handed when it comes to the wasabi, but I like things spicy. Use at your own discretion.


Calories: 385kcal | Fat: 21g | Protein: 26g | Carbohydrates: 23g
Tried this recipe?Let us know how it was!