Sugar-Free Katsu Chicken
Indulge guilt-free with this mouthwatering Sugar-Free Katsu Chicken recipe, a wholesome twist on the classic Japanese favorite. Perfectly tender chicken breasts are coated in whole wheat flour, a flavorful spiced panko breadcrumb mix, and a light egg wash with unsweetened almond milk, delivering the ultimate crispy texture without added sugar. This healthier katsu is pan-fried in heart-healthy olive oil, offering all the crunch and golden perfection you crave in just under 45 minutes. Ideal for balanced weeknight dinners, it's versatile and pairs beautifully with your favorite sugar-free dipping sauce or a crisp side salad. Nutritious, satisfying, and packed with flavor, this recipe proves that comfort food can be both clean and delicious.
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Ingredients
- 4 pieces Boneless Skinless Chicken Breasts
- 1 teaspoon Salt
- 0.5 teaspoon Ground Black Pepper
- 0.5 cup Whole Wheat Flour
- 2 large Eggs
- 2 tablespoons Unsweetened Almond Milk
- 1.5 cups Panko Breadcrumbs
- 1 teaspoon Paprika
- 1 teaspoon Garlic Powder
- 0.25 cup Olive Oil
Directions
Step 1
Place chicken breasts between two sheets of plastic wrap and gently pound them to an even thickness of about 1/2 inch using a meat mallet or rolling pin.
Step 2
Season both sides of the chicken with salt and ground black pepper.
Step 3
Set up a breading station with three shallow dishes. In the first dish, place the whole wheat flour. In the second dish, whisk together eggs and unsweetened almond milk until well combined. In the third dish, mix panko breadcrumbs, paprika, and garlic powder.
Step 4
Dredge each chicken breast in whole wheat flour, making sure to coat both sides evenly. Tap off excess flour.
Step 5
Dip the floured chicken into the egg mixture, allowing any excess to drip off.
Step 6
Press the chicken into the panko breadcrumb mixture, ensuring a good coat on both sides.
Step 7
Heat olive oil in a large non-stick skillet over medium heat.
Step 8
Once the oil is hot, place the breaded chicken breasts in the skillet, cooking in batches if necessary to avoid overcrowding.
Step 9
Cook each side for about 6-8 minutes or until the chicken is golden brown and fully cooked through (internal temperature should reach 165°F or 74°C).
Step 10
Transfer the cooked chicken to a paper towel-lined plate to absorb excess oil.
Step 11
Serve hot with your choice of sugar-free dipping sauce or enjoy it plain.
Nutrition Facts
| Serving size | (1030.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2319.0 |
| Total Fat 95.1g | 0% |
| Saturated Fat 19.1g | 0% |
| Polyunsaturated Fat 5.4g | |
| Cholesterol 963.6mg | 0% |
| Sodium 3552.4mg | 0% |
| Total Carbohydrate 107.6g | 0% |
| Dietary Fiber 11.4g | 0% |
| Total Sugars 6.3g | |
| Protein 248.2g | 0% |
| Vitamin D 127.8IU | 0% |
| Calcium 248.8mg | 0% |
| Iron 14.9mg | 0% |
| Potassium 2266.5mg | 0% |
Source of Calories