Katsu Yaki

Katsu Yaki is a healthy twist on the traditional Japanese cutlet, featuring tender chicken breast marinated in a flavorful soy-ginger sauce, then grilled to perfection. This dish is served with a vibrant medley of sautéed vegetables, making it both nutritious and satisfying.

Ingredients

• Chicken breast - 300 grams
• Soy sauce - 30 ml
• Ginger, grated - 1 tablespoon
• Garlic, minced - 1 clove
• Sesame oil - 1 tablespoon
• Broccoli florets - 100 grams
• Carrot, sliced - 1 medium
• Bell pepper, sliced - 1 medium
• Zucchini, sliced - 1 medium
• Olive oil - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Cooked brown rice - 150 grams

Steps

1. In a bowl, combine soy sauce, grated ginger, minced garlic, and sesame oil. Add the chicken breast and marinate for at least 15 minutes.
2. While the chicken is marinating, prepare the vegetables by slicing the carrot, bell pepper, and zucchini, and separating the broccoli florets.
3. Heat olive oil in a large skillet over medium heat. Add the marinated chicken breast and cook for about 6-7 minutes on each side, or until fully cooked through and golden brown.
4. Remove the chicken from the skillet and let it rest for a few minutes before slicing it into strips.
5. In the same skillet, add the prepared vegetables and stir-fry for about 5-7 minutes until they are tender but still crisp. Season with salt and black pepper to taste.
6. Serve the sliced chicken breast over cooked brown rice, accompanied by the sautéed vegetables.

Nutrition

• Calories: 450
• Protein: 40 g
• Carbs: 55 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 90 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Rich in vitamins and minerals from the vegetables, promoting overall health.

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