Baked Katsu

Baked Katsu is a healthier twist on the traditional Japanese fried dish, featuring tender chicken coated in a crunchy panko crust and baked to perfection. Served with a light, tangy sauce, this dish is both satisfying and nutritious.

Ingredients

• Chicken breast - 200 grams
• Panko breadcrumbs - 50 grams
• Whole wheat flour - 30 grams
• Egg - 1 large
• Soy sauce - 1 tablespoon
• Honey - 1 teaspoon
• Garlic powder - 1/2 teaspoon
• Salt - 1/4 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon
• Cabbage - 100 grams, thinly sliced
• Green onions - 1, chopped

Steps

1. Preheat the oven to 200°C (400°F).
2. In a bowl, mix the soy sauce, honey, garlic powder, salt, and black pepper to create a marinade.
3. Slice the chicken breast into thin cutlets and marinate in the mixture for 15 minutes.
4. Set up a breading station: place whole wheat flour in one bowl, beaten egg in another, and panko breadcrumbs in a third.
5. Dredge each marinated chicken cutlet first in flour, then dip in the egg, and finally coat with panko breadcrumbs.
6. Place the breaded chicken on a baking sheet lined with parchment paper and drizzle with olive oil.
7. Bake in the preheated oven for 20 minutes or until golden and cooked through, flipping halfway.
8. Serve the baked katsu over a bed of sliced cabbage, garnished with chopped green onions.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 30 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.3 L

Health Benefits

• High in lean protein, which supports muscle growth and repair.
• Contains whole grains from the panko and flour, promoting digestive health.

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