Chicken Katsu

ligytha
ligytha Posts: 130
edited September 19 in Recipes
Chicken Katsu is a breaded deep-fried chicken dish from Japan. It is usually served with katsu sauce and rice. Here is my health-ified version:

Chicken Katsu
Makes 4 Servings
Ingredients:
4 skinless boneless chicken breasts
2 tablespoons flour
1/4 cup eggbeaters (or equivalent substitute to equal 1 egg)
1 cup panko-style bread crumbs
PAM or other oil cooking spray

0: Preheat oven to 350 degrees F (175 degrees C)
1: Season the flour with salt and pepper to taste (optional)
2: Pound chicken breasts to 1/2 inch if needed
3: Rub chicken with flour
4: Dunk floured chicken in egg
5: Roll in bread crumbs. Pat the bread crumbs on so they stay
6: Repeat for all breasts. Place them on a cookie sheet
7: Spray with cooking spray for "faux-frying"
8: Cook for 20 minutes or until thoroughly cooked

Meanwhile, make the kastu sauce!

Makes 4 Servings
1/2 cup ketchup
2 teaspoons dry mustard powder (or 2 tablespoons prepared mustard)
3/4 teaspoon garlic powder
3/4 teaspoon ground black pepper
1 1/2 tablespoons Worcestershire sauce

0: Mix all
1: Refrigerate until needed


Nutrition will vary depending on your brands. The biggest influence is your breadcrumbs.
Nutrition for Chicken Katsu per serving:
Calories 210.5
Total Fat 2.7 g
Total Carbohydrate 12.8 g
Protein 31.3 g

You can use those new ketchups with less carbs for a lower Calorie sauce, but I haven't tried that yet.
Nutrition for Katsu sauce per serving:
Calories 47.2
Total Fat 0.6 g
Total Carbohydrate 10.5 g
Protein 0.7 g

Replies

  • ligytha
    ligytha Posts: 130
    Chicken Katsu is a breaded deep-fried chicken dish from Japan. It is usually served with katsu sauce and rice. Here is my health-ified version:

    Chicken Katsu
    Makes 4 Servings
    Ingredients:
    4 skinless boneless chicken breasts
    2 tablespoons flour
    1/4 cup eggbeaters (or equivalent substitute to equal 1 egg)
    1 cup panko-style bread crumbs
    PAM or other oil cooking spray

    0: Preheat oven to 350 degrees F (175 degrees C)
    1: Season the flour with salt and pepper to taste (optional)
    2: Pound chicken breasts to 1/2 inch if needed
    3: Rub chicken with flour
    4: Dunk floured chicken in egg
    5: Roll in bread crumbs. Pat the bread crumbs on so they stay
    6: Repeat for all breasts. Place them on a cookie sheet
    7: Spray with cooking spray for "faux-frying"
    8: Cook for 20 minutes or until thoroughly cooked

    Meanwhile, make the kastu sauce!

    Makes 4 Servings
    1/2 cup ketchup
    2 teaspoons dry mustard powder (or 2 tablespoons prepared mustard)
    3/4 teaspoon garlic powder
    3/4 teaspoon ground black pepper
    1 1/2 tablespoons Worcestershire sauce

    0: Mix all
    1: Refrigerate until needed


    Nutrition will vary depending on your brands. The biggest influence is your breadcrumbs.
    Nutrition for Chicken Katsu per serving:
    Calories 210.5
    Total Fat 2.7 g
    Total Carbohydrate 12.8 g
    Protein 31.3 g

    You can use those new ketchups with less carbs for a lower Calorie sauce, but I haven't tried that yet.
    Nutrition for Katsu sauce per serving:
    Calories 47.2
    Total Fat 0.6 g
    Total Carbohydrate 10.5 g
    Protein 0.7 g
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