Katsudon Bake

Katsudon Bake is a delightful fusion of traditional Japanese flavors with a healthy twist, featuring baked chicken cutlets over a bed of fluffy rice and topped with a savory egg custard. This comforting dish is perfect for a cozy dinner, offering both nutrition and satisfaction in every bite.

Ingredients

• Brown rice - 150 grams
• Chicken breast - 200 grams
• Panko breadcrumbs - 50 grams
• Egg - 2 large
• Milk - 100 ml
• Soy sauce - 2 tablespoons
• Mirin - 1 tablespoon
• Green onions - 2 stalks, chopped
• Carrot - 1 small, grated
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon

Steps

1. Preheat the oven to 180°C (350°F).
2. Cook the brown rice according to package instructions and set aside.
3. Flatten the chicken breast slightly and season with salt and pepper.
4. Dredge the chicken in panko breadcrumbs, ensuring it is well-coated.
5. In a skillet, heat olive oil over medium heat and cook the chicken cutlets for about 4-5 minutes on each side until golden brown. Remove from heat.
6. In a bowl, whisk together the eggs, milk, soy sauce, mirin, grated carrot, and chopped green onions.
7. In a baking dish, layer the cooked brown rice at the bottom, then place the fried chicken cutlets on top.
8. Pour the egg mixture evenly over the chicken and rice.
9. Bake in the preheated oven for 20-25 minutes until the egg custard is set and lightly golden.
10. Let it cool for a few minutes before serving. Garnish with additional green onions if desired.

Nutrition

• Calories: 520
• Protein: 36 g
• Carbs: 60 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 240 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 12 g
• Water: 0.3 L

Health Benefits

• High in protein from chicken and eggs, supporting muscle health.
• Rich in fiber from brown rice and vegetables, promoting digestion.

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