Baked Kushi Katsu

Baked Kushi Katsu is a delicious twist on the traditional Japanese skewered meat dish, featuring high-protein ingredients baked to perfection for a healthier option. This dish is crunchy on the outside and tender on the inside, making it a satisfying meal for any time of the day.

Ingredients

• Chicken breast - 200 grams
• Panko breadcrumbs - 50 grams
• Egg - 1 large
• Soy sauce - 1 tablespoon
• Garlic powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Sesame seeds - 1 tablespoon
• Green onions - 2 tablespoons, finely chopped
• Cooking spray - for baking

Steps

1. Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
2. Cut the chicken breast into bite-sized pieces and place in a bowl.
3. In a separate bowl, whisk the egg, soy sauce, garlic powder, salt, and black pepper together.
4. Dip each piece of chicken into the egg mixture, allowing excess to drip off, then coat with panko breadcrumbs.
5. Place the coated chicken pieces on the prepared baking sheet, and lightly spray with cooking spray.
6. Sprinkle sesame seeds and chopped green onions over the chicken.
7. Bake in the preheated oven for 20-25 minutes, or until golden brown and cooked through, flipping halfway through.
8. Remove from the oven, let cool slightly, and serve with your favorite dipping sauce.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 25 g
• Fiber: 1 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 120 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.1 L

Health Benefits

• High in protein, which supports muscle growth and repair.
• Low in fat when baked, making it a healthier alternative to fried options.

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