Japanese Chicken Katsu and Tonkatsu Sauce – Lower Calorie

May 28, 2023May 28, 20230 0
Japanese Chicken Katsu and Tonkatsu Sauce - Lower Calorie
in Main

Prep

20 min

Cook

20 min

Ready In

40 min

Level

Easy

Rating

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Ingredients

1 lb chicken breast
1/2 cup flour
1 cup panko breadcrumbs
1/4 cup breadcrumbs
1/4 cup fat free egg substitute
1 cup canola oil
1/2 cup Worcestershire sauce
1/2 cup ketchup
1 tablespoon light soy sauce

Nutrision Information

Servings Per Recipe
4
Calories
280
Sugar
12g
Fat
12g
Japanese Chicken Katsu is a popular dish in Japan, consisting of breaded and deep-fried chicken served with a savory and sweet Katsu sauce. This recipe offers a healthier option by baking the chicken in the oven and using sauce that is lower in sugar than traditional recipes.

Instructions

1.Preheat the oven to 375°F (190°C).
2.Cut the chicken breast in half lengthwise, and season with salt and pepper.
3.Coat the chicken with flour, then dip into the egg substitute and coat with the breadcrumbs.
4.Heat the canola oil in a large skillet over medium heat, and cook the chicken until golden brown, approximately 3 minutes per side.
5.Transfer the chicken to a baking sheet and place in the oven for 10-12 minutes or until cooked through.
6.In a small saucepan, mix the Worcestershire sauce, ketchup, and soy sauce and heat on low until warmed through.
7.Serve the chicken with the Tonkatsu sauce on the side.

PROS

This recipe is a lower calorie version of a classic Japanese dish.

It uses fat-free egg substitute and less oil to make the chicken crispy and delicious without being too heavy on calories.

CONS

The dish might not be as flavorful as the original version which uses deep frying and thicker breadcrumbs.

Also, it may require more time and effort to prepare and cook than other recipes.

HEALTH & BENEFITS

Chicken breast is a healthy source of protein.
It is low in fat, calories, and saturated fat, making it a good option for weight loss and management.
The Tonkatsu sauce used in this recipe is a low-sugar alternative to traditional Katsu sauce.

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