Chicken Katsu Recipe

15	30	439
Ingredients	Minutes	Calories

Prep	Cook	Servings
15 min	15 min	1

Health Highlights

Ingredients

2 tbsp	Tomato ketchup
1/2 tbsp	Brown sugar
1/2 tbsp	Soy sauce (low-sodium)
1/4 tsp	Garlic (finely minced)
1 dash	Worcestershire sauce
1 dash	Rice vinegar
100 gm	Chicken breast, boneless, skinless
2 tbsp	All-purpose white flour
1/4 tsp	Garlic powder
1/4 tsp	Onion powder
1/4 tsp	Salt (plus more for the chicken))
1/2 tsp	Black pepper (ground; (plus more for the chicken))
50 gm	Egg white
2 tbsp	Panko bread crumbs (or shake n bake)
100 gm	Brown rice, long-grain, cooked (any rice)

Instructions

Whisk all the sauce ingredients together in a medium bowl until fully combined then cover and refrigerate until the chicken is ready.
Season the chicken generously on both sides with salt and pepper then set aside.
Whisk the flour, garlic powder, onion powder, salt and pepper together in a large shallow bowl and set aside.
Then whisk the eggs together in a separate large shallow bowl and pour the breadcrumbs into a separate shallow bowl.
Dredge one piece of chicken at a time in the flour mixture.
Then dunk the chicken in the egg mixture and flip it over to coat then drip off the excess.
Lastly, coat it fully in the breadcrumbs.
Place the chicken pieces on a rack over a baking pan and let them sit for 10 minutes to allow the breading to stick to the chicken.
bake at 400 for 30 mins
Place the chicken on a bed of rice, then add the sauce

Nutrition Facts

Name: Chicken Katsu Recipe
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 servings
Ingredients: 2 tbsp Tomato ketchup; 1/2 tbsp Brown sugar; 1/2 tbsp Soy sauce; 1/4 tsp Garlic; 1/6 tsp Worcestershire sauce; 1/6 tsp Rice vinegar; 100 gm Chicken breast, boneless, skinless; 2 tbsp All-purpose white flour; 1/4 tsp Garlic powder; 1/4 tsp Onion powder; 1/4 tsp Salt; 1/2 tsp Black pepper; 50 gm Egg white; 2 tbsp Panko bread crumbs; 100 gm Brown rice, long-grain, cooked

Per Portion

Calories 439

Calories from fat 42

Calories from saturated fat 9.4

Total Fat 4.7 g

Saturated Fat 1.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 1.2 g

Monounsaturated Fat 1.2 g

Cholesterol 73 mg

Sodium 1801 mg

Potassium 729 mg

Total Carbohydrate 66 g

Dietary Fiber 3.6 g

Sugars 15.5 g

Protein 36 g

Dietary servings

Per Portion

Grain	2.1
Meat	1.1
Meat Alternative	0.8

Chicken Katsu Recipe

Ingredients

Instructions

Nutrition Facts

Per Portion

Dietary servings

Per Portion

Energy sources

Meal Type(s)

Chicken Katsu Recipe

Ingredients

Instructions

Nutrition Facts

Per Portion

Dietary servings

Per Portion

Energy sources

Meal Type(s)

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