Low Sodium Chicken Tonkatsu

Discover the irresistible flavors of Low Sodium Chicken Tonkatsu, a healthier twist on the classic Japanese favorite. This recipe features tender, golden-crispy chicken cutlets coated in panko breadcrumbs and gently pan-fried in a butter-olive oil blend for a light, crunchy finish. A flavorful low sodium tonkatsu sauce made with soy sauce, mirin, and rice vinegar adds a savory-sweet kick without overwhelming sodium content. Perfect for those looking to enjoy authentic tonkatsu with a health-conscious update, this dish is ready in just 35 minutes and is beautifully garnished with fresh green onions. Serve it up with steamed rice or a crisp side salad for a satisfying and balanced meal.

Nutriscore Rating: 67/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces chicken breast cutlets
• 0.5 cup all-purpose flour
• 2 large eggs
• 1 cup panko breadcrumbs
• 2 tablespoons unsalted butter
• 2 tablespoons olive oil
• 0.5 teaspoon black pepper
• 0.5 teaspoon garlic powder
• 0.5 teaspoon onion powder
• 2 tablespoons low sodium soy sauce
• 1 tablespoon mirin
• 1 tablespoon rice vinegar
• 1 teaspoon sugar
• 2 tablespoons sliced green onions

Directions

Step 1

Place chicken cutlets between two sheets of plastic wrap. Using a meat mallet, gently pound to about 1/2-inch thickness.

Step 2

In a shallow dish, mix together the flour, black pepper, garlic powder, and onion powder.

Step 3

In a separate bowl, beat the eggs until well combined.

Step 4

Pour the panko breadcrumbs into another shallow dish.

Step 5

Dredge each chicken cutlet first in the flour mixture, shaking off any excess, then dip into the beaten eggs, allowing any excess to drip off. Finally, coat the cutlet with panko breadcrumbs, pressing gently to adhere.

Step 6

In a large skillet, heat the olive oil and butter over medium heat until the butter is melted and the mixture is hot.

Step 7

Add the chicken cutlets to the skillet in batches, if necessary, to avoid crowding. Fry each cutlet for about 3-4 minutes on each side, until golden brown and cooked through.

Step 8

While the chicken is cooking, prepare the low sodium tonkatsu sauce by combining the low sodium soy sauce, mirin, rice vinegar, and sugar in a small bowl. Stir until the sugar has dissolved.

Step 9

Once the chicken cutlets are cooked, remove them from the skillet and place on paper towels to drain any excess oil.

Step 10

Slice the chicken cutlets if desired and serve with a drizzle of low sodium tonkatsu sauce. Garnish with sliced green onions.

Nutrition Facts

Serving size	(765.9g)

Amount per serving	% Daily Value*
Calories	1771.2

Total Fat 78.5g	0%
Saturated Fat 25.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 774mg	0%
Sodium 1942.9mg	0%
Total Carbohydrate 104.7g	0%
Dietary Fiber 5.0g	0%
Total Sugars 17.1g
Protein 154.0g	0%

Vitamin D 134IU	0%
Calcium 175.6mg	0%
Iron 11.7mg	0%
Potassium 1476.8mg	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: 40.6%

Protein: 35.4%

Carbs: 24.1%