Low Fat Chicken Katsu
Indulge in the satisfying crunch of this **Low Fat Chicken Katsu**, a healthier twist on the classic Japanese favorite. Marinated in creamy low-fat Greek yogurt infused with a touch of soy sauce and garlic, this baked version skips the frying without compromising on flavor or texture. Whole wheat panko breadcrumbs create a golden, crispy coating, while olive oil spray keeps it light and guilt-free. Perfectly juicy on the inside and baked to perfection in just 25 minutes, this dish delivers all the comforting goodness of chicken katsu with fewer calories. Serve it with a squeeze of fresh lemon for a zesty finish, or pair it with steamed rice and veggies for a wholesome meal. This easy, oven-baked recipe is a must-try for health-conscious foodies craving a lighter twist on a classic!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 0.5 cup low-fat Greek yogurt
- 1 tablespoon soy sauce, reduced sodium
- 1 teaspoon garlic powder
- 0.5 teaspoon ground black pepper
- 1 cup panko breadcrumbs, whole wheat
- 0.5 cup all-purpose flour
- 1 large egg
- olive oil spray
- 1 fresh lemon wedges
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Pound the chicken breasts to an even thickness, about 1/2 inch thick, using a meat mallet or a rolling pin.
In a bowl, mix the low-fat Greek yogurt, soy sauce, garlic powder, and ground black pepper.
Coat the chicken pieces in the yogurt marinade, cover, and let them marinate in the fridge for at least 15 minutes.
Meanwhile, set up a breading station with three shallow dishes: place the flour in the first dish, beat the egg in the second dish, and panko breadcrumbs in the third dish.
After marinating, take each chicken breast, coat it in flour, then dip it into the beaten egg, and finally coat generously with panko breadcrumbs.
Arrange the breaded chicken breasts on the prepared baking sheet and lightly spray with olive oil spray.
Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the chicken is golden brown and cooked through. An internal temperature should reach 165°F (74°C).
For added crispiness, you can finish by air frying the chicken pieces at 400°F (200°C) for an additional 2-3 minutes, if available.
Serve the chicken katsu with fresh lemon wedges on the side for squeezing over just before eating.
Nutrition Facts
Calories |
1453 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.5 g | 37% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 530 mg | 177% | |
| Sodium | 1788 mg | 78% | |
| Total Carbohydrate | 148.3 g | 54% | |
| Dietary Fiber | 12.7 g | 45% | |
| Total Sugars | 19.6 g | ||
| Protein | 149.1 g | 298% | |
| Vitamin D | 2.5 mcg | 13% | |
| Calcium | 290 mg | 22% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 1520 mg | 32% | |
*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.
