Katsu Rice with Vegetables

Katsu Rice with Vegetables is a deliciously crispy low-carb dish featuring breaded and fried chicken or tofu served over a bed of sautéed vegetables. This Japanese-inspired meal is both satisfying and nutritious, making it perfect for a light lunch.

Ingredients

• Chicken breast or firm tofu - 300 grams
• Almond flour - 100 grams
• Egg - 1 large
• Soy sauce - 2 tablespoons
• Olive oil - 2 tablespoons
• Broccoli florets - 100 grams
• Bell pepper (red or yellow) - 1 medium, sliced
• Carrot - 1 medium, julienned
• Zucchini - 1 medium, sliced
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, minced
• Sesame oil - 1 teaspoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Prepare the chicken or tofu by cutting it into thin slices and marinating in soy sauce for 15 minutes.
2. Preheat the oven to 200°C (400°F).
3. In a shallow dish, beat the egg. In another bowl, place the almond flour mixed with a pinch of salt and black pepper.
4. Coat each slice of chicken or tofu in the egg, then dredge in almond flour until fully covered.
5. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Cook the breaded chicken or tofu for about 3-4 minutes on each side until golden brown and crispy. Transfer to a baking sheet and finish in the oven for 10 minutes.
6. In the same skillet, add the remaining olive oil, garlic, and ginger. Sauté for 1 minute until fragrant.
7. Add the broccoli, bell pepper, carrot, and zucchini to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender but still crisp. Season with salt, pepper, and sesame oil.
8. Plate the sautéed vegetables and top with the crispy katsu. Serve immediately.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 20 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 150 mg
• Total Fat: 25 g
• Saturated Fat: 3 g
• Unsaturated Fat: 20 g
• Water: 0.5 L

Health Benefits

• High in protein which aids in muscle repair and growth.
• Rich in fiber from vegetables, promoting digestive health.

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