Low Fat Chicken Tonkatsu
Indulge in the savory crunch of *Low Fat Chicken Tonkatsu*, a healthier twist on the classic Japanese comfort food that's perfect for guilt-free dining. This oven-baked version uses lean, boneless chicken breasts coated in whole wheat flour and crispy panko breadcrumbs for a light yet satisfying crunch – all while skipping the deep fryer! Seasoned to perfection and browned beautifully with a touch of nonstick cooking spray, it's an easy-to-make dish that delivers restaurant-quality flavor straight from your kitchen. Ready in under an hour, this low-fat recipe pairs perfectly with shredded cabbage and a tangy dipping sauce, making it a wholesome, crowd-pleasing meal for the entire family.
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Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 0.5 teaspoons Salt
- 0.5 teaspoons Black pepper
- 0.5 cups Whole wheat flour
- 2 pieces Egg whites
- 1 cups Panko breadcrumbs
- 0 Nonstick cooking spray
Directions
Step 1
Preheat the oven to 400°F (200°C). Prepare a baking sheet by lining it with parchment paper or a silicone baking mat. Lightly coat it with nonstick cooking spray.
Step 2
Pound the chicken breasts to an even thickness of approximately 1/2 inch. This helps them cook uniformly. Season both sides of the chicken with salt and black pepper.
Step 3
Prepare three shallow dishes. In the first dish, place the whole wheat flour. In the second dish, lightly beat the egg whites. In the third dish, spread the panko breadcrumbs.
Step 4
Dredge each chicken breast in flour, shaking off any excess. Then dip it into the egg whites, ensuring it is completely covered, and finally coat it with the panko breadcrumbs, pressing gently to adhere.
Step 5
Place the breaded chicken breasts onto the prepared baking sheet. Lightly spray the tops with nonstick cooking spray to help with browning during baking.
Step 6
Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through (internal temperature should reach 165°F/75°C) and the crust is golden and crispy.
Step 7
Remove from the oven and let the chicken tonkatsu rest for 5 minutes before slicing.
Step 8
Serve alongside shredded cabbage and your choice of dipping sauce, such as a light soy sauce or a tonkatsu sauce if available.
Nutrition Facts
| Serving size | (528.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1013.3 |
| Total Fat 15.7g | 0% |
| Saturated Fat 3.7g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 295.8mg | 0% |
| Sodium 1889.9mg | 0% |
| Total Carbohydrate 85.1g | 0% |
| Dietary Fiber 9.4g | 0% |
| Total Sugars 4.3g | |
| Protein 130.2g | 0% |
| Vitamin D 3.5IU | 0% |
| Calcium 86.3mg | 0% |
| Iron 8.0mg | 0% |
| Potassium 1255.9mg | 0% |
Source of Calories