Katsu Rice with Tofu and Chicken

Katsu Rice with Tofu and Chicken is a delightful low-carb Japanese dish that combines crispy chicken and marinated tofu over a bed of cauliflower rice, offering a satisfying meal without the extra carbs. This flavorful dish is perfect for a healthy lunch, featuring a balance of protein and vegetables with a touch of umami.

Katsu Rice with Tofu and Chicken
30 minutes
Difficulty: Medium
Japanese
450 kcal

Ingredients

  • Chicken Breast - 200 grams
  • Firm Tofu - 150 grams
  • Cauliflower - 300 grams
  • Egg - 1 large
  • Panko Breadcrumbs - 50 grams
  • Soy Sauce - 30 ml
  • Mirin - 15 ml
  • Garlic - 2 cloves, minced
  • Ginger - 1 teaspoon, grated
  • Salt - 1/2 teaspoon
  • Black Pepper - 1/4 teaspoon
  • Sesame Oil - 1 tablespoon
  • Olive Oil - 1 tablespoon
  • Chopped Green Onions - 2 tablespoons

Steps

  1. Start by preparing the cauliflower rice: wash and chop the cauliflower into florets, then pulse in a food processor until it resembles rice grains.
  2. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the cauliflower rice and sauté for about 5-7 minutes until tender. Season with salt and pepper, then set aside.
  3. While the cauliflower is cooking, press the tofu to remove excess moisture. Cut it into 1 cm thick slices and marinate in a mixture of soy sauce, mirin, garlic, and ginger for 10 minutes.
  4. In a shallow bowl, beat the egg. In another bowl, place the panko breadcrumbs. Dip each marinated tofu slice in the egg, then coat with panko breadcrumbs.
  5. In a separate bowl, season the chicken breast with salt, pepper, and a tablespoon of soy sauce. Coat the chicken in egg and then in panko breadcrumbs as you did with the tofu.
  6. Heat sesame oil in the same skillet over medium heat. Fry the breaded tofu slices for about 3-4 minutes on each side until golden brown. Remove and set aside.
  7. In the same skillet, add the chicken and cook for about 5-7 minutes on each side or until fully cooked and golden.
  8. Once the chicken is cooked, slice it into strips.
  9. To serve, place a generous portion of cauliflower rice on each plate, top with sliced chicken and crispy tofu, and garnish with chopped green onions.

Nutrition

  • Calories: 450
  • Protein: 45 g
  • Carbs: 20 g
  • Fiber: 5 g
  • Sugar: 3 g
  • Sodium: 800 mg
  • Cholesterol: 140 mg
  • Total Fat: 18 g
  • Saturated Fat: 3 g
  • Unsaturated Fat: 15 g
  • Water: 0.3 L

Health Benefits

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

Tags

JapaneseLow CarbLunch