Katsu Miso

Katsu Miso is a healthy twist on the traditional Japanese katsu, featuring tender chicken or tofu coated in a savory miso glaze. This dish is served with a side of steamed vegetables for a balanced meal that's both satisfying and nutritious.

Ingredients

• Chicken breast or firm tofu - 250 grams
• Panko breadcrumbs - 1 cup (100 grams)
• Miso paste (white or yellow) - 2 tablespoons (30 grams)
• Soy sauce - 1 tablespoon (15 ml)
• Honey or maple syrup - 1 teaspoon (5 ml)
• Sesame oil - 1 teaspoon (5 ml)
• Egg - 1 large
• All-purpose flour - 1/4 cup (30 grams)
• Vegetable oil (for frying) - 2 tablespoons (30 ml)
• Broccoli florets - 100 grams
• Carrot (sliced) - 1 medium
• Cooked brown rice - 1 cup (150 grams)

Steps

1. If using chicken, pound the chicken breast to an even thickness. If using tofu, press it to remove excess moisture and cut it into thick slices.
2. In a bowl, mix the miso paste, soy sauce, honey or maple syrup, and sesame oil until well combined. Marinate the chicken or tofu in this mixture for at least 15 minutes.
3. Prepare three shallow dishes: one with flour, one with a beaten egg, and one with panko breadcrumbs. Dredge the marinated chicken or tofu first in flour, then dip it in the egg, and finally coat it with panko breadcrumbs.
4. Heat vegetable oil in a non-stick skillet over medium heat. Once hot, add the breaded chicken or tofu and cook for about 4-5 minutes on each side, or until golden brown and cooked through.
5. While the katsu is cooking, steam broccoli and carrots until tender, about 5-7 minutes.
6. Serve the katsu over a bed of cooked brown rice, accompanied by steamed vegetables.

Nutrition

• Calories: 520
• Protein: 35 g
• Carbs: 70 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 150 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein, promoting muscle growth and repair.
• Contains miso, which is a source of probiotics that support gut health.

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