The crunchy, crispy, calorie-conscious delight: try our low-calorie chicken katsu recipe today!

Craving the crispy crunch of chicken katsu without the calorie guilt? Look no further! This low calorie chicken katsu recipe transforms the classic Japanese dish into a healthier delight, allowing you to savor the delicious flavors without compromising your fitness goals.

Ingredients

For the Chicken:

• 1 pound boneless, skinless chicken breasts, cut into thin slices
• 1/4 cup all-purpose flour
• 1 large egg
• 1 cup Panko breadcrumbs
• 1 tablespoon cornstarch
• 1 tablespoon salt
• 1 teaspoon black pepper

For the Sauce:

• 1/2 cup low-sodium soy sauce
• 1/2 cup mirin
• 1/4 cup sake (Japanese rice wine)
• 1 tablespoon honey
• 1 tablespoon cornstarch
• 1/4 cup water

Instructions

1. Prepare the Chicken:

• In a shallow dish, combine the flour, salt, and pepper.
• In another shallow dish, whisk the egg.
• In a third shallow dish, combine the Panko breadcrumbs and cornstarch.
• Dip the chicken slices in the flour mixture, then the egg mixture, and finally the Panko mixture.

2. Cook the Chicken:

• Heat a large nonstick skillet over medium heat.
• Add the chicken slices and cook for 3-4 minutes per side, or until golden brown and cooked through.
• Drain the chicken on paper towels.

3. Make the Sauce:

• In a small saucepan, combine the soy sauce, mirin, sake, honey, cornstarch, and water.
• Bring to a boil over medium heat, stirring constantly.
• Reduce heat and simmer for 2-3 minutes, or until the sauce has thickened.

4. Serve:

• Place the cooked chicken slices on a plate.
• Pour the sauce over the chicken.
• Garnish with shredded cabbage and serve immediately.

Tips

• For a crispier katsu, double-coat the chicken by dipping it in the flour, egg, and Panko mixture twice.
• To reduce calories further, bake the chicken instead of frying it. Preheat the oven to 400°F (200°C) and bake the chicken for 15-20 minutes, or until cooked through.
• Serve with a side of brown rice or quinoa for a complete and balanced meal.

Nutritional Information

(Per serving)

• Calories: 300
• Fat: 10 grams
• Protein: 35 grams
• Carbohydrates: 25 grams

Health Benefits

This low calorie chicken katsu recipe offers several health benefits:

• Lean Protein: Chicken is a great source of lean protein, which helps build and repair muscle tissue.
• Low in Calories: With only 300 calories per serving, this recipe is an excellent choice for weight management.
• Fiber: The Panko breadcrumbs provide fiber, which helps promote digestive health and satiety.
• Antioxidants: Mirin contains antioxidants that help protect cells from damage.

Variations

• Spicy Katsu: Add a teaspoon of chili powder or Sriracha to the Panko mixture for a spicy kick.
• Teriyaki Katsu: Replace the soy sauce with teriyaki sauce for a sweeter flavor.
• Vegetable Katsu: Cut vegetables such as carrots, potatoes, or zucchini into thin slices and coat them with the same batter as the chicken.

The Bottom Line: Savor the Taste without the Guilt

Indulge in the crispy crunch and savory flavors of chicken katsu without compromising your health goals. This low calorie chicken katsu recipe empowers you to enjoy a delicious and satisfying meal that aligns with your fitness aspirations. By using lean protein, reducing calories, and incorporating healthy ingredients, you can savor the taste without the guilt.

Questions We Hear a Lot

Q: Can I use other types of breadcrumbs?
A: Yes, you can use regular breadcrumbs or crushed crackers instead of Panko breadcrumbs.

Q: How do I store the leftovers?
A: Store the cooked chicken and sauce separately in airtight containers in the refrigerator for up to 3 days. Reheat the chicken in the oven or microwave before serving.

Q: Can I make the sauce ahead of time?
A: Yes, you can make the sauce up to 3 days in advance. Store it in an airtight container in the refrigerator and reheat it over low heat before serving.