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Oven Baked Chicken Katsu







TOTAL TIME: 35 MINS

SERVINGS: 4

CALORIES/SERVING: 442CALS


INGREDIENTS


Chicken

  • 2 boneless skinless chicken breasts

  • 1/2 teaspoon kosher salt

  • 1/4 teaspoon ground black pepper

  • 1/4 cup all-purpose flour

  • 1/4 cup whole-wheat panko breadcrumbs

  • 1 egg large

  • 1 tablespoon water

  • avocado oil spray

Sauce (Optional)

  • 1 1/2 tablespoons ketchup

  • 2 tablespoons Worcestershire sauce

  • 1 tablespoon soy sauce (low sodium is fine)

  • 1 tablespoon mirin

  • 1 tablespoon granulated sugar

  • 1/2 teaspoon Dijon mustard (optional)



METHOD


  1. Preheat the oven to 400 degrees Fahrenheit. Place an oven-safe baking rack inside a sheet pan (or line the sheet pan with parchment paper) and set aside.

  2. Using a sharp knife, cut the chicken breasts in half lengthwise to create two thin chicken breasts out of each. If needed, pound the thick side of the chicken breast so it’s even with the thin side.

  3. Season the chicken pieces with salt and pepper.

  4. Place the flour and panko in two separate, shallow dishes. In a large bowl, whisk the egg with the water until it’s well combined

  5. Dip each chicken piece into the flour, coating it evenly before dipping it into the egg mixture. Then, press the chicken into the panko until the breadcrumbs firmly adhere to each side.

  6. Place the breaded chicken pieces on the prepared baking sheet and spray each side lightly with the avocado oil spray.

  7. Bake for 25 to 30 minutes, until the chicken reaches an internal temperature of 165 degrees.

For the Sauce

  1. Combine all sauce ingredients in a bowl and whisk to combine. Serve with chicken, either on top or on the side for dipping.




NUTRITION

Serving size .5 CUP

Calories 126 cal

Protein 19g

Fat, total 3g

- saturated 1g

Carbohydrate 15g

Sodium 356mg

Sugar 1g

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