Kushikatsu

Kushikatsu is a delightful Japanese skewered dish featuring bite-sized pieces of high-protein ingredients, coated in a crispy panko crust and served with a savory dipping sauce. Perfect for a satisfying lunch, this dish combines flavor and nutrition in every bite.

Ingredients

• Chicken breast - 200 grams
• Shrimp - 100 grams
• Asparagus - 100 grams
• Panko breadcrumbs - 100 grams
• All-purpose flour - 50 grams
• Egg - 1 large
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Vegetable oil - for frying
• Tonkatso sauce - for serving

Steps

1. Cut the chicken breast into bite-sized cubes and season with salt and black pepper.
2. Peel and devein the shrimp, leaving the tails on for presentation.
3. Trim the asparagus to about 10 cm lengths, ensuring they are similar in size for even cooking.
4. Prepare three shallow bowls: one with all-purpose flour, one with the beaten egg, and one with panko breadcrumbs.
5. Skewer the chicken, shrimp, and asparagus onto bamboo skewers, alternating between ingredients.
6. Coat each skewer first in flour, then dip into the beaten egg, and finally coat with panko breadcrumbs, pressing gently to adhere.
7. In a deep skillet, heat vegetable oil over medium-high heat until hot.
8. Fry the skewers in batches, cooking for 3-4 minutes on each side or until golden brown and cooked through.
9. Remove from the oil and drain on paper towels.
10. Serve hot with tonkatsu sauce for dipping.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 40 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 150 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.4 L

Health Benefits

• High in protein from chicken and shrimp, supporting muscle growth and repair.
• Contains asparagus, a good source of vitamins A, C, and K, and dietary fiber.

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