Baked Chicken Katsu

By baking the breaded chicken with a light oil spray instead of deep-frying, this recipe delivers signature Japanese comfort food crunch with maximum protein and minimal fat.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 750 g chicken breast, sliced horizontally into cutlets · 840 kcal in the whole recipe
• 140 g dry white rice · 504 kcal in the whole recipe
• 300 g white cabbage, finely shredded · 75 kcal in the whole recipe
• 60 g breadcrumbs · 234 kcal in the whole recipe
• 1 large egg (50 g), beaten · 72 kcal in the whole recipe
• 1 tbsp olive oil (13 g) for spraying · 115 kcal in the whole recipe
• 2 tbsp tomato paste (34 g) · 33 kcal in the whole recipe
• 2 tbsp low-sodium soy sauce (32 g) · 18 kcal in the whole recipe
• 1 tbsp honey (15 g) · 46 kcal in the whole recipe
• 1 tbsp vinegar (15 g) · 3 kcal in the whole recipe
• 1 clove garlic (4 g), minced · 6 kcal in the whole recipe
• 1 tsp fresh ginger (6 g), grated · 5 kcal in the whole recipe
• Pinch of salt and black pepper

Method

1. Rinse the dry rice and cook with water and a pinch of salt over low heat until water is absorbed.

   

2. Season flattened chicken breasts with salt and black pepper, dip into beaten egg, and coat thoroughly with breadcrumbs.

   

3. Place the chicken on a baking tray, spray evenly with olive oil, and bake at 200°C (400°F) for 20-22 minutes until golden and crispy.

   

4. In a small saucepan, combine tomato paste, low-sodium soy sauce, honey, vinegar, minced garlic, grated fresh ginger, and a splash of water; simmer over low heat for 3-4 minutes.

   

5. Serve sliced crispy chicken over finely shredded white cabbage alongside cooked rice, and drizzle with the warm katsu sauce.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.