Low Fat Chicken Katsu Sushi Roll

Delight in the perfect fusion of Japanese-inspired cuisine with a healthy twist in this Low Fat Chicken Katsu Sushi Roll recipe. Featuring tender, oven-baked chicken breast coated in crisp whole-grain panko breadcrumbs, this dish offers all the satisfying crunch of classic katsu without the added oil. Paired with flavorful seasoned sushi rice, fresh julienned cucumber, and carrot, each roll is wrapped in nutrient-rich nori sheets and served alongside low-sodium soy sauce for a guilt-free sushi experience. Quick to prepare and packed with protein, this wholesome recipe is ideal for meal prep, light lunches, or an impressive dinner. Whether you're a sushi enthusiast or looking for a creative way to enjoy tender chicken katsu, these wholesome sushi rolls are guaranteed to please!

Nutriscore Rating: 72/100

Prep Time:30 mins

Cook Time:25 mins

Total Time:55 mins

Servings: 4

Ingredients

• 200 grams Boneless skinless chicken breast
• 50 grams Panko breadcrumbs
• 30 grams Whole wheat flour
• 2 units Egg whites
• 200 grams Sushi rice
• 30 ml Rice vinegar
• 5 grams Granulated sugar
• 2 grams Salt
• 4 units Nori sheets
• 1 small Cucumber
• 1 small Carrot
• 60 ml Low-sodium soy sauce

Directions

Step 1

Preheat your oven to 200°C (392°F) and line a baking sheet with parchment paper.

Step 2

Pound the chicken breast to an even thickness of about 1cm using a meat mallet or rolling pin.

Step 3

Set up a breading station with three shallow dishes. Fill the first dish with flour, the second with beaten egg whites, and the third with panko breadcrumbs.

Step 4

Coat the chicken breast in flour, shaking off excess, then dip into egg whites, and finally press into breadcrumbs until fully coated.

Step 5

Place breaded chicken on the prepared baking sheet and bake in preheated oven for 20-25 minutes, flipping halfway through, until golden and cooked through.

Step 6

While the chicken bakes, prepare the sushi rice by rinsing the sushi rice under cold water until the water runs clear.

Step 7

Cook the rice according to package instructions. Once cooked, transfer to a wooden or glass bowl.

Step 8

In a small saucepan, heat the rice vinegar, sugar, and salt over low heat until dissolved. Pour over cooked rice and gently fold with a rice paddle or spatula. Allow to cool.

Step 9

Julienne the cucumber and carrot into thin matchstick pieces.

Step 10

Once chicken is cooked, let it rest for a few minutes before slicing into thin strips.

Step 11

Place a sushi mat on a flat surface and lay a sheet of nori on top, shiny side down.

Step 12

Spread a quarter of the sushi rice evenly onto the nori, leaving about 2cm of the top edge uncovered.

Step 13

Arrange a few strips of chicken, cucumber, and carrot across the center of the rice.

Step 14

Using the mat, carefully roll the sushi, pressing gently but firmly to shape it into a log. Seal the edge with a bit of water.

Step 15

Repeat with remaining ingredients to make additional rolls.

Step 16

Slice each roll into 6-8 pieces using a sharp, wet knife.

Step 17

Serve the rolls with low-sodium soy sauce for dipping.

Nutrition Facts

Serving size	(803.6g)

Amount per serving	% Daily Value*
Calories	1038.9

Total Fat 9.9g	0%
Saturated Fat 2.1g	0%
Polyunsaturated Fat 0.0g
Cholesterol 151.8mg	0%
Sodium 3520.0mg	0%
Total Carbohydrate 147.6g	0%
Dietary Fiber 10.3g	0%
Total Sugars 12.6g
Protein 90.4g	0%

Vitamin D 0IU	0%
Calcium 119.4mg	0%
Iron 9.4mg	0%
Potassium 1229.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 8.6%

Protein: 34.7%

Carbs: 56.7%