Chicken Katsu with Rice and Vegetables

Healthy Chicken Katsu to Fuel You Up!

Another easy, tasty, and healthy meal to jazz up your weekly meal rotation! If you have been to any Japanese restaurant in the last 10 years, you have probably tried a dish called Chicken Katsu! It is a simple, but delicious dish, as it’s basically battered chicken that is pan-fried (or cooked in your oven or air fryer).

The dish is actually really easy to make, but it is a great way to change up the everyday chicken dish you might be used to. This dish is also great served with a side of your favorite vegetables and rice.

Is Chicken Katsu healthy?

A lot of people ask this question since it is hard to imagine a crispy chicken dish to be healthy! But I can assure you, it is! The batter is simply made up of a little egg and some panko breadcrumbs. If you bake it or put it in your air fryer, you will use way less oil which will make it even healthier. Also, it does traditionally come with a tonkatsu sauce or a curry sauce, so if you moderate the amount of sauce you put on it, it is really a great balanced meal!

Does Chicken Katsu have dairy?

Lots of breaded and fried foods have a batter that includes milk and/or butter. However the batter on this chicken is really just a few ingredients — none of which have any dairy! So if you follow a diary-free diet, this dish can be a great way to get your fried food fix.

How can chicken help with my pre-workout and post-workout routines?

Chicken is a great form of lean protein, especially if you use the breast instead of the dark meat in your recipes. So this makes for a great form of protein to consume while your body is recovering from an intense workout! Consuming lean protein like chicken can help repair any muscle damage and other tissues and cells that need repairing from your workout. Chicken also consists of a slew of healthy vitamins and minerals like iron and vitamin b6 that continue to help your body perform at its peak!

This recipe is great to serve with a side of rice or noodles, and your favorite vegetables! Enjoy!

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Chicken Katsu with Rice and Vegetables

Healthy Chicken Katsu

Change up your normal “Chicken and Rice” dinner, with this tasty dish!

SERVINGS: 2 servings

CALORIES: 279 Kcal per serving

INGREDIENTS

  • 1 large boneless skinless chicken breast
  • pinch of salt
  • pinch of pepper
  • 1 large egg
  • 1 cup panko breadcrumbs
  • oil to pan fry (I suggest vegetable or canola oil)

INSTRUCTIONS

  1. Butterfly cut your chicken breast into 2 thinner pieces (if the pieces of chicken are a little thick, you can use a meat mallet to even out the thickness)
  2. Season both sides of the chicken with salt and pepper
  3. In a separate bowl, beat one egg
  4. In another separate bowl, add panko bread crumbs
  5. Heat a large skillet on medium heat with your cooking oil (Fill pan with about 1/2 inch of oil)
  6. Dip each chicken piece into the egg wash to coat
  7. Dip the egg drenched chicken piece into the panko breadcrumbs, ensuring both sides are covered fully
  8. Repeat egg wash & panko coating for the second chicken breast
  9. Pan fry until chicken is fully cooked (timing will vary depending on how thick your chicken breast is)
  10. Serve your chicken with rice (or noodles), vegetables, and a tonkatsu or curry sauce!

*As mentioned above, to make this recipe even healthier, you can cook your chicken in the oven or an air fryer. In the oven, cook your chicken for about 25-30 minutes at 400 degrees Fahrenheit. If you choose to air fry your chicken, cook it for about 20 minutes at 350 degrees Fahrenheit.

NUTRITION

  • Serving Size : 1 piece of chicken
  • Calories: 279 kcal
  • Carbohydrates: 22g
  • Protein: 31g
  • Fat: 7gSaturated Fat: 2g
  • Polyunsaturated Fat: 1g
  • Monounsaturated Fat: 2g
  • Trans Fat: 1g
  • Cholesterol: 154mg
  • Sodium: 382mg
  • Potassium: 507mg
  • Fiber: 1g
  • Sugar: 2g
  • Vitamin A: 153IU
  • Vitamin C: 1mg
  • Calcium: 73mg
  • Iron: 2mg

About the Author:

Joyce Leung

Joyce is the founder of the Joyce of Cooking blog, where she provides recipes, writes about her food adventures, and reviews local eateries. She has worked in the food and beverage industry for over 10 years, in every position from dish washer to general manager. Now retired from the restaurant world, she is a marketing manager for a greenhouse.