Katsu Rice with Chicken

Katsu Rice with Chicken is a deliciously crispy, low-carb twist on the traditional Japanese katsu dish, served over a bed of cauliflower rice. This flavorful meal is perfect for a satisfying lunch without the extra carbs.

Ingredients

• Chicken breast - 300 grams
• Almond flour - 50 grams
• Egg - 1 large
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Garlic powder - 1/2 teaspoon
• Coconut oil - 2 tablespoons
• Cauliflower - 400 grams
• Soy sauce - 2 tablespoons
• Green onions - 2 stalks, chopped
• Sesame seeds - 1 tablespoon

Steps

1. Preheat the oven to 200°C (390°F).
2. Cut the chicken breast into thin fillets and pound them gently to an even thickness.
3. In a bowl, whisk the egg with salt, black pepper, and garlic powder.
4. Dip each chicken fillet into the egg mixture, then coat with almond flour evenly on both sides.
5. In a large skillet, heat coconut oil over medium heat.
6. Fry the chicken fillets for about 4-5 minutes on each side until golden brown and cooked through. Remove and set aside.
7. While the chicken cooks, prepare the cauliflower rice by grating the cauliflower or using a food processor until it resembles rice grains.
8. In another skillet, sauté the cauliflower rice over medium heat for 5-7 minutes until tender. Season with a little salt and soy sauce to taste.
9. To serve, place a generous portion of cauliflower rice on each plate, top with crispy chicken, and garnish with chopped green onions and sesame seeds.

Nutrition

• Calories: 450
• Protein: 40 g
• Carbs: 15 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 700 mg
• Cholesterol: 120 mg
• Total Fat: 30 g
• Saturated Fat: 10 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in protein, which supports muscle growth and repair.
• Low in carbs, making it a suitable option for those monitoring their carbohydrate intake.

Tags