Low Calorie Chicken Katsu: The Perfect Recipe For A Guilt-free Craving

Craving the crispy, savory goodness of chicken katsu without the guilt? Look no further! This low calorie chicken katsu recipe is here to satisfy your cravings while keeping your calorie intake in check. Using lean chicken breast, a light breading, and a flavorful sauce, this recipe delivers all the deliciousness of traditional chicken katsu without compromising on health.

Ingredients:

1. 1 pound boneless, skinless chicken breast, sliced into thin strips
2. 1 cup panko breadcrumbs
3. 1/4 cup grated Parmesan cheese
4. 1/4 cup all-purpose flour
5. 1 egg, beaten
6. 1 tablespoon olive oil
7. 1/4 cup soy sauce
8. 1/4 cup mirin
9. 1/4 cup sake
10. 1 tablespoon honey
11. 1 tablespoon rice vinegar
12. 1 teaspoon ground black pepper
13. 1/4 cup chopped green onions
14. 1/4 cup chopped cilantro

Instructions:

1. Prepare the Chicken:

• In a large bowl, combine the chicken strips, flour, and black pepper. Toss to coat evenly.
• In a separate bowl, whisk together the egg and 1 tablespoon of water.
• Dip the chicken strips into the egg mixture, then coat them in the panko breadcrumbs and Parmesan cheese mixture. Press firmly to ensure the coating adheres.

2. Cook the Chicken:

• Heat the olive oil in a large skillet over medium heat.
• Carefully place the chicken strips in the skillet and cook for 3-4 minutes per side, or until golden brown and cooked through.
• Remove the chicken strips from the skillet and drain on paper towels to remove excess oil.

3. Make the Sauce:

• In a small saucepan, combine the soy sauce, mirin, sake, honey, rice vinegar, and black pepper. Bring to a simmer over medium heat, stirring occasionally.
• Reduce the heat to low and simmer for 5-7 minutes, or until the sauce has thickened slightly.

4. Assemble the Chicken Katsu:

• Place the cooked chicken strips on a serving platter.
• Drizzle the sauce over the chicken strips and garnish with chopped green onions and cilantro.

5. Serve and Enjoy:

• Serve the low calorie chicken katsu immediately with your favorite sides, such as steamed rice, a side salad, or pickled vegetables.

Tips for a Perfectly Crispy Chicken Katsu:

• Use fresh, high-quality chicken breast for the best texture and flavor.
• Slice the chicken strips thinly so they cook evenly and quickly.
• Coat the chicken strips in the egg mixture and breadcrumbs twice for a thicker, crispier coating.
• Make sure the oil is hot enough before adding the chicken strips to prevent them from becoming soggy.
• Cook the chicken strips for a few minutes on each side, or until golden brown and cooked through.

Variations:

• For a gluten-free version, use gluten-free breadcrumbs or crushed rice flakes instead of panko breadcrumbs.
• Add a teaspoon of garlic powder or onion powder to the breadcrumb mixture for extra flavor.
• Experiment with different sauces to create different flavor profiles. For example, you could use a teriyaki sauce or a sweet and sour sauce.
• Serve the chicken katsu with a side of spicy mayonnaise or a dipping sauce of your choice.

Nutritional Information:

One serving of low calorie chicken katsu (approximately 4 ounces) contains approximately:

• Calories: 300
• Fat: 10 grams
• Carbohydrates: 20 grams
• Protein: 30 grams

Health Benefits of Chicken Katsu:

• Chicken katsu is a good source of protein, which is essential for building and repairing tissues.
• Chicken katsu is also a good source of iron, which is important for carrying oxygen throughout the body.
• The breading on chicken katsu provides a source of fiber, which is important for digestive health.
• The sauce on chicken katsu is a good source of antioxidants, which can help protect the body from damage caused by free radicals.

Key Points:

This low calorie chicken katsu recipe is a delicious and healthy way to enjoy this classic Japanese dish. With its crispy coating, flavorful sauce, and lean chicken breast, this recipe is sure to satisfy your cravings without compromising on your health goals. So next time you’re looking for a satisfying and nutritious meal, give this low calorie chicken katsu recipe a try!

Frequently Asked Questions:

1. Can I use chicken thighs instead of chicken breast?

• Yes, you can use chicken thighs instead of chicken breast. Chicken thighs are a darker meat with a richer flavor, and they tend to be more tender than chicken breast. However, chicken thighs are also higher in calories and fat, so if you are watching your calorie intake, you may want to stick with chicken breast.

2. How can I make the chicken katsu even healthier?

• There are a few ways to make the chicken katsu even healthier. First, you can use whole wheat breadcrumbs instead of panko breadcrumbs. Whole wheat breadcrumbs are a good source of fiber, which is important for digestive health. Second, you can use a low-sodium soy sauce to make the sauce. Third, you can serve the chicken katsu with a side of steamed vegetables instead of rice.

3. What are some good sides to serve with chicken katsu?

• There are many delicious sides that you can serve with chicken katsu. Some popular options include steamed rice, a side salad, pickled vegetables, and miso soup. You can also serve chicken katsu with a dipping sauce of your choice, such as spicy mayonnaise or teriyaki sauce.