Kushi Katsu

Kushi Katsu is a delightful Japanese skewered dish featuring tender chicken and vibrant vegetables, lightly coated in a crunchy panko crust. This healthy breakfast option is both satisfying and packed with flavor, perfect to start your day on a nutritious note.

Ingredients

• Chicken breast - 200 grams, cut into bite-sized pieces
• Zucchini - 100 grams, sliced into rounds
• Red bell pepper - 100 grams, cut into squares
• Carrot - 50 grams, cut into thin strips
• Panko breadcrumbs - 50 grams
• Whole wheat flour - 30 grams
• Egg - 1, beaten
• Soy sauce - 1 tablespoon
• Sesame oil - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Skewers - 4

Steps

1. Soak the skewers in water for 10 minutes to prevent burning during cooking.
2. In a bowl, mix the chicken pieces with soy sauce, sesame oil, salt, and black pepper. Let marinate for 10 minutes.
3. While marinating, prepare the vegetables by slicing the zucchini, red bell pepper, and carrot.
4. Preheat a frying pan over medium heat with a little oil.
5. Thread the marinated chicken and vegetables onto the skewers, alternating between chicken and veggies.
6. Dredge each skewer in whole wheat flour, then dip in the beaten egg, and finally coat with panko breadcrumbs.
7. Place the coated skewers in the heated pan and cook for about 3-4 minutes on each side, or until golden brown and cooked through.
8. Remove from the pan and let cool slightly before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 30 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 90 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

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

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