Katsu Udon Stir-fry

Katsu Udon Stir-fry is a delightful twist on traditional udon, featuring crispy breaded chicken served alongside stir-fried low-carb vegetables. This dish is both satisfying and flavorful, perfect for a quick and healthy lunch.

Ingredients

• Chicken breast - 200 grams
• Almond flour - 50 grams
• Egg - 1 large
• Pork rinds (crushed) - 30 grams
• Soy sauce (low sodium) - 2 tablespoons
• Sesame oil - 1 tablespoon
• Garlic (minced) - 2 cloves
• Ginger (grated) - 1 teaspoon
• Zucchini (sliced into thin strips) - 150 grams
• Bell pepper (sliced) - 100 grams
• Broccoli florets - 100 grams
• Spring onions (sliced) - 2 stalks
• Salt - to taste
• Pepper - to taste

Steps

1. Prepare the chicken by seasoning it with salt and pepper. Dip it first in the egg, then coat it in a mixture of almond flour and crushed pork rinds.
2. Heat a non-stick skillet over medium heat and add a tablespoon of sesame oil. Cook the breaded chicken for about 5-7 minutes on each side until golden brown and cooked through. Remove from the skillet and set aside.
3. In the same skillet, add minced garlic and grated ginger. Sauté for 1 minute until fragrant.
4. Add zucchini, bell pepper, and broccoli to the skillet. Stir-fry the vegetables for about 5-7 minutes until tender but still crisp.
5. Slice the cooked chicken into strips and return it to the skillet with the vegetables. Pour in the soy sauce and toss everything together, cooking for an additional 2-3 minutes.
6. Garnish with sliced spring onions before serving.

Nutrition

• Calories: 350
• Protein: 40 g
• Carbs: 15 g
• Fiber: 5 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 150 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 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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