Katsu Don

Katsu Don is a comforting Japanese rice bowl topped with crispy breaded chicken and a savory egg mixture. This healthy version uses lean chicken breast and a light sauce to deliver flavor without excess calories.

Ingredients

• Chicken breast - 200 grams
• Panko breadcrumbs - 1 cup (100 grams)
• Whole wheat flour - 1/4 cup (30 grams)
• Egg - 1 large
• Soy sauce - 2 tablespoons (30 ml)
• Mirin - 1 tablespoon (15 ml)
• Dashi stock - 1/2 cup (120 ml)
• Onion - 1 small, thinly sliced
• Green onions - 2 stalks, chopped
• Cooked brown rice - 2 cups (300 grams)
• Olive oil - 2 tablespoons (30 ml)
• Salt - to taste
• Pepper - to taste

Steps

1. Preheat the oven to 200°C (400°F).
2. Season the chicken breast with salt and pepper, then coat it in flour, dip it in beaten egg, and finally coat it with panko breadcrumbs.
3. Heat olive oil in a pan over medium heat and fry the breaded chicken until golden brown on both sides, about 3-4 minutes per side. Transfer to a baking sheet and bake in the oven for 10 minutes until cooked through.
4. In the same pan, add sliced onions and sauté until translucent.
5. Pour in dashi stock, soy sauce, and mirin, and bring to a gentle simmer.
6. Add the cooked chicken to the pan and pour the beaten egg over the top. Cover and cook on low heat until the egg is just set, about 3-4 minutes.
7. Serve the chicken and egg mixture over cooked brown rice, garnished with chopped green onions.

Nutrition

• Calories: 480
• Protein: 30 g
• Carbs: 56 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 150 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein, which supports muscle growth and repair.
• Contains whole grains from brown rice, providing fiber and essential nutrients.

Tags