High Protein Miso Katsu
Elevate your mealtime with this delicious and satisfying High Protein Miso Katsu recipe, a modern twist on the classic Japanese favorite. Whether you opt for tender chicken breast or protein-packed tofu, each piece is coated in crispy golden panko breadcrumbs for the perfect crunch. The star of the dish is the rich, umami-packed miso sauce, made with red miso paste, soy sauce, mirin, and just a touch of sugar for balance. This hearty dish is quick and easy to prepare, taking just 35 minutes from start to finish, making it a great choice for busy weeknights. Serve your miso katsu over freshly shredded cabbage and garnish with sesame seeds for a well-rounded, restaurant-quality meal that’s both nutritious and utterly irresistible. Perfect for those seeking high-protein recipes with bold flavors and a satisfying crunch, this miso katsu is sure to become a new favorite.
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Recipe Information
Ingredients
- 2 pieces Chicken breast or extra-firm tofu
- 1 cup Panko breadcrumbs
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 cup All-purpose flour
- 2 large Eggs
- 0.5 cup Vegetable oil
- 2 tablespoons Red miso paste
- 1 tablespoon Soy sauce
- 1 tablespoon Mirin
- 1 teaspoon Sugar
- 2 tablespoons Water
- 2 cups Shredded cabbage
- 1 tablespoon Sesame seeds
Instructions
If using tofu, press tofu between paper towels and weight down with a heavy object for 15 minutes to remove excess moisture. For chicken, ensure it's pounded to an even thickness.
Season the chicken or tofu with salt and black pepper.
Set up a breading station with flour in the first plate, beaten eggs in the second, and panko breadcrumbs in the third.
Dredge each piece of chicken or tofu in flour, shaking off the excess, dip into the beaten eggs, and finally coat with panko breadcrumbs, pressing gently to adhere.
Heat vegetable oil in a large skillet over medium heat until shimmering.
Fry the breaded chicken or tofu pieces for 3-4 minutes on each side, or until golden brown and cooked through. Transfer to a plate lined with paper towels to drain excess oil.
In a small saucepan, combine red miso paste, soy sauce, mirin, sugar, and water. Stir well and heat gently until sugar is dissolved and sauce is slightly thickened.
Slice the fried chicken or tofu into serving-size pieces.
Serve topped with miso sauce, garnished with shredded cabbage and sprinkled with sesame seeds.
Nutrition Facts
Calories |
2004 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 130.9 g | 168% | |
| Saturated Fat | 21.4 g | 107% | |
| Polyunsaturated Fat | 69.3 g | ||
| Cholesterol | 542 mg | 181% | |
| Sodium | 4872 mg | 212% | |
| Total Carbohydrate | 117.1 g | 43% | |
| Dietary Fiber | 10.2 g | 36% | |
| Total Sugars | 22.9 g | ||
| Protein | 97.5 g | 195% | |
| Vitamin D | 2.7 mcg | 14% | |
| Calcium | 202 mg | 16% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 1179 mg | 25% | |
*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.
