Katsu Rice Bowl

Katsu Rice Bowl is a deliciously crispy chicken cutlet served over a bed of flavorful, low-carb cauliflower rice, making it a satisfying Japanese-inspired lunch option. This dish combines the crunchiness of katsu with the lightness of cauliflower, perfect for those seeking a healthier meal without sacrificing taste.

Ingredients

• Chicken breast - 300 grams
• Almond flour - 1 cup
• Egg - 1 large
• Salt - 1 teaspoon
• Pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Cauliflower - 1 medium head
• Soy sauce - 2 tablespoons
• Mirin - 1 tablespoon
• Green onions - 2 stalks, chopped
• Sesame seeds - 1 tablespoon

Steps

1. Preheat your oven to 200°C (400°F) for later use.
2. Cut the chicken breast in half horizontally to create two thinner cutlets. Season both sides with salt and pepper.
3. Set up a breading station: place the almond flour in one shallow bowl, beat the egg in another bowl, and keep a plate ready for the breaded chicken.
4. Dredge each chicken cutlet in the almond flour, then dip it in the beaten egg, and finally coat it again with almond flour, pressing to adhere well.
5. Heat olive oil in a large skillet over medium heat. Once hot, add the breaded chicken cutlets and cook for about 4-5 minutes on each side until golden brown and cooked through. Transfer to a baking sheet and place in the oven to keep warm.
6. While the chicken is baking, prepare the cauliflower rice. Remove the leaves and stem from the cauliflower and cut it into florets. Pulse in a food processor until it resembles rice grains.
7. In a separate skillet, sauté the cauliflower rice over medium heat for about 5-7 minutes until tender. Season with soy sauce and mirin, stirring to combine.
8. To serve, place a generous portion of cauliflower rice in each bowl, slice the katsu and lay it over the rice. Garnish with chopped green onions and sprinkle sesame seeds on top.

Nutrition

• Calories: 450
• Protein: 38 g
• Carbs: 20 g
• Fiber: 7 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 150 mg
• Total Fat: 28 g
• Saturated Fat: 4 g
• Unsaturated Fat: 22 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Low in carbohydrates, making it suitable for low-carb diets.

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