Low Sodium Katsu Chicken

Enjoy all the delicious flavors of traditional Japanese comfort food with a healthier twist in this Low Sodium Katsu Chicken recipe! This dish features tender, golden-breaded chicken breasts made with seasoned unsalted panko for a crunchy, guilt-free bite. Instead of the usual high-sodium sauces, a tangy and flavorful homemade katsu sauce, crafted with no salt added ketchup, low sodium soy sauce, and a hint of honey, brings savory perfection to every slice. With just 20 minutes of prep and a quick bake in the oven, this heart-smart recipe is perfect for busy weeknights or a family-friendly dinner that doesn’t compromise on flavor. Serve it alongside steamed rice or fresh greens for a balanced and satisfying meal that will have everyone reaching for seconds!

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 pieces Skinless, boneless chicken breasts
• 1 cup Unsalted panko breadcrumbs
• 0.5 cup All-purpose flour
• 2 large Eggs
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 0.5 teaspoon Black pepper
• 3 tablespoons Olive oil
• 0.5 cup No salt added ketchup
• 1 tablespoon Low sodium soy sauce
• 2 tablespoons Rice vinegar
• 1 tablespoon Honey
• 1 teaspoon Worcestershire sauce
• 0.5 teaspoon Ground ginger
• 1 teaspoon Dijon mustard

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.

Step 3

Set up a breading station with three shallow bowls. In the first bowl, place the flour. In the second bowl, beat the eggs. In the third bowl, mix the panko breadcrumbs with garlic powder, onion powder, and black pepper.

Step 4

Dip each chicken breast first in the flour, then the beaten eggs, and finally coat them with the seasoned panko breadcrumbs.

Step 5

In a large skillet, heat 3 tablespoons of olive oil over medium-high heat. Once the oil is hot, add the chicken breasts and cook until golden brown on both sides, about 3 minutes per side.

Step 6

Transfer the browned chicken breasts to the prepared baking sheet and bake in the preheated oven for 15-20 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (75°C).

Step 7

While the chicken bakes, prepare the low-sodium katsu sauce. In a small saucepan over medium heat, combine the no salt added ketchup, low sodium soy sauce, rice vinegar, honey, Worcestershire sauce, ground ginger, and Dijon mustard.

Step 8

Bring the mixture to a simmer, stirring frequently, and cook for 3-4 minutes until the sauce thickens slightly.

Step 9

Remove the sauce from heat and let it cool slightly.

Step 10

Once the chicken is out of the oven, let it rest for a few minutes before slicing.

Step 11

Serve the sliced chicken on a plate and drizzle with the katsu sauce. Enjoy!

Nutrition Facts

Serving size	(864.7g)

Amount per serving	% Daily Value*
Calories	1929.7

Total Fat 69.8g	0%
Saturated Fat 13.2g	0%
Polyunsaturated Fat 4.0g
Cholesterol 667.8mg	0%
Sodium 1221.9mg	0%
Total Carbohydrate 178.9g	0%
Dietary Fiber 6.8g	0%
Total Sugars 43.3g
Protein 141.1g	0%

Vitamin D 85.5IU	0%
Calcium 174.3mg	0%
Iron 11.1mg	0%
Potassium 1737.4mg	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: 32.9%

Protein: 29.6%

Carbs: 37.5%