Low Fat Katsu Chicken

Indulge in the irresistible flavors of Low Fat Katsu Chicken—a lighter twist on the classic Japanese favorite that doesn’t skimp on taste! This healthier version features oven-baked chicken breast fillets coated in golden, crispy panko breadcrumbs, seasoned with aromatic spices like garlic, onion powder, and paprika for a flavorful punch. The chicken is served atop fluffy steamed rice and generously drizzled with a velvety katsu curry sauce, making it a comforting yet guilt-free meal. Quick and easy to prepare in just 45 minutes, this dish is perfect for weeknight dinners and a wholesome alternative to fried katsu. Garnished with sliced green onions and paired with salad leaves or crunchy coleslaw, this satisfying recipe delivers restaurant-quality flavor while keeping things light. Ideal for health-conscious foodies, "Low Fat Katsu Chicken" is sure to become a mealtime favorite!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 2

Ingredients

• 2 pieces chicken breast fillets
• 75 grams panko breadcrumbs
• 30 grams plain flour
• 2 large egg whites
• 1 tablespoon low-sodium soy sauce
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon garlic powder
• 0.5 teaspoon onion powder
• 0.5 teaspoon paprika
• None cooking spray
• 250 ml katsu curry sauce
• 2 tablespoons green onions, sliced
• 250 grams steamed rice
• 100 grams salad leaves or coleslaw

Directions

Step 1

Preheat your oven to 200°C (400°F).

Step 2

Place the chicken breasts between two sheets of plastic wrap and gently pound with a rolling pin to flatten them to an even thickness of about 1 cm.

Step 3

In a shallow dish, whisk together the egg whites and soy sauce.

Step 4

In another shallow dish, mix the flour, black pepper, garlic powder, onion powder, and paprika.

Step 5

Place the panko breadcrumbs in a third shallow dish.

Step 6

Dip each chicken breast first into the flour mixture, ensuring that both sides are coated. Shake off excess.

Step 7

Dip the floured chicken into the egg mixture, allowing any excess to drip off.

Step 8

Finally, press the chicken into the panko breadcrumbs, ensuring a good coverage on both sides.

Step 9

Coat a baking sheet with cooking spray and place the breaded chicken on top.

Step 10

Lightly spray the top of the chicken with cooking spray to help it crisp up.

Step 11

Bake the chicken in the preheated oven for approximately 25 minutes, or until the chicken is thoroughly cooked and golden brown.

Step 12

While the chicken is baking, heat the katsu curry sauce following package instructions or homemade recipe directions.

Step 13

Serve the crispy katsu chicken over a bed of steamed rice, drizzled generously with katsu curry sauce.

Step 14

Garnish with sliced green onions and serve alongside salad leaves or coleslaw for a refreshing crunch.

Nutrition Facts

Serving size	(1152.6g)

Amount per serving	% Daily Value*
Calories	1685.3

Total Fat 30.6g	0%
Saturated Fat 6.6g	0%
Polyunsaturated Fat 0g
Cholesterol 278.4mg	0%
Sodium 2849.9mg	0%
Total Carbohydrate 200.4g	0%
Dietary Fiber 12.6g	0%
Total Sugars 15.3g
Protein 144.0g	0%

Vitamin D 0IU	0%
Calcium 202.6mg	0%
Iron 11.1mg	0%
Potassium 1530.6mg	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: 16.7%

Protein: 34.8%

Carbs: 48.5%