Low Fat Chicken Katsu
Satisfy your craving for a crispy, golden chicken dinner without the guilt with this Low Fat Chicken Katsu! This healthier spin on the classic Japanese favorite swaps deep frying for oven baking, cutting back on oil while still delivering incredible crunch thanks to whole wheat panko breadcrumbs. Marinated in a tangy blend of low-fat Greek yogurt, reduced-sodium soy sauce, and aromatic spices, the chicken stays moist and flavorful with every bite. With just 20 minutes of prep time and the option to add a quick air fryer finish for extra crispiness, this recipe is perfect for busy weeknights. Serve with fresh lemon wedges for a zesty finishing touch, and pair with a side of steamed rice or a crisp salad for a balanced, low-fat meal the whole family will love.
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Ingredients
- 2 pieces boneless, skinless chicken breasts
- 0.5 cup low-fat Greek yogurt
- 1 tablespoon soy sauce, reduced sodium
- 1 teaspoon garlic powder
- 0.5 teaspoon ground black pepper
- 1 cup panko breadcrumbs, whole wheat
- 0.5 cup all-purpose flour
- 1 large egg
- 0 olive oil spray
- 1 fresh lemon wedges
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Step 2
Pound the chicken breasts to an even thickness, about 1/2 inch thick, using a meat mallet or a rolling pin.
Step 3
In a bowl, mix the low-fat Greek yogurt, soy sauce, garlic powder, and ground black pepper.
Step 4
Coat the chicken pieces in the yogurt marinade, cover, and let them marinate in the fridge for at least 15 minutes.
Step 5
Meanwhile, set up a breading station with three shallow dishes: place the flour in the first dish, beat the egg in the second dish, and panko breadcrumbs in the third dish.
Step 6
After marinating, take each chicken breast, coat it in flour, then dip it into the beaten egg, and finally coat generously with panko breadcrumbs.
Step 7
Arrange the breaded chicken breasts on the prepared baking sheet and lightly spray with olive oil spray.
Step 8
Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the chicken is golden brown and cooked through. An internal temperature should reach 165°F (74°C).
Step 9
For added crispiness, you can finish by air frying the chicken pieces at 400°F (200°C) for an additional 2-3 minutes, if available.
Step 10
Serve the chicken katsu with fresh lemon wedges on the side for squeezing over just before eating.
Nutrition Facts
| Serving size | (749.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1453.0 |
| Total Fat 28.5g | 0% |
| Saturated Fat 7.6g | 0% |
| Polyunsaturated Fat 2.1g | |
| Cholesterol 530.0mg | 0% |
| Sodium 1787.5mg | 0% |
| Total Carbohydrate 148.3g | 0% |
| Dietary Fiber 12.7g | 0% |
| Total Sugars 19.6g | |
| Protein 149.1g | 0% |
| Vitamin D 101.3IU | 0% |
| Calcium 289.9mg | 0% |
| Iron 11.7mg | 0% |
| Potassium 1520.2mg | 0% |
Source of Calories