One Thing I Hated About Eating More Gut-Friendly…

… was having to forgo a lot of the foods that harmed my gut-health. Obviously, it’s always the things you love most that are bad for you — deep-fried foods, cheese, wheat or white flour. I would love having cheese-filled katsu. While I can’t still enjoy the mozzarella cheese katsu that I once used to enjoy from time-to-time, I made a way to still enjoy the dish without hurting the tummy, causing acne flare-ups, or constipating my system. This is also generally a low FODMAP meal! Swap out the whole wheat bread with a more low FODMAP bread for you IBS girlies & share this recipe with your fellow IBS-having friend.

Ingredients:

• 2 tablespoons of rice flour (instead of white/all-purpose flour)

• 2 pork or chicken cutlets

• 4 slices of whole wheat bread

• 4 teaspoons of butter or ghee (I typically use ghee as a butter replacement)

• 2 eggs, beaten

• donkatsu sauce

• a cup of cabbage

• sesame dressing

• sticky white rice

Materials:

• Food processor or blender

• 3 medium bowls

• Air fryer

Directions:

• Prepare sticky white rice. Either cook raw rice in a pot for 10 minutes in water to rice ratio of 2:1 or prepare in a rice cooker.

• Slightly melt the ghee and spread over whole wheat bread. Get rid of the crusts of whole wheat bread.

• Take whole wheat bread and pulse in the food processor until the bread turns into larger crumbs

  1. Tip: DON’T pulse or blend too much.

• Transfer the bread crumbs to a medium bowl, beat 2 eggs in a medium bowl, and transfer rice flour to a medium bowl.

• Dip the cutlet into the flour, then egg, then bread crumbs, one cutlet at a time.

• Air fry the pork at 350 degrees for 10 minutes. Then, flip and air fry again at 350 degrees for another 10 minutes (20 minutes total or until the pork is completely cooked).

• In the meantime, while the pork is cooking, thinly slice or shred white cabbage for the salad with a grater.

• When the pork is done, add donkatsu sauce and add sesame dressing to the shredded cabbage.

• Add sticky white rice to a small round bowl and press down hard to shape it into the bowl. Flip over the bowl of rice on your serving plate, pat it, and lift the cup.

  • Optional: season with black sesame seeds or regular sesame seeds and miso soup.