Low Fat Chicken Katsu Sushi Roll
Satisfy your sushi cravings with a healthy twist by trying this Low Fat Chicken Katsu Sushi Roll recipe! Featuring oven-baked chicken coated in crispy yet light panko breadcrumbs, combined with perfectly seasoned sushi rice, crunchy julienned cucumber, and carrot, this fusion dish offers all the indulgence with none of the guilt. By swapping traditional frying methods for baking and using whole wheat flour and egg whites in the breading process, this recipe keeps the iconic katsu flavor while slashing the calories. Rolled in nori sheets and cut into perfect bite-sized pieces, these nutritious and flavorful sushi rolls are perfect for a light lunch, dinner, or an impressive appetizer. Serve with a splash of low-sodium soy sauce for an irresistible finishing touch. Perfect for fans of Japanese-inspired cuisine with a healthy edge, this quick and easy recipe is a must-try for sushi lovers!
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Recipe Information
Ingredients
- 200 grams Boneless skinless chicken breast
- 50 grams Panko breadcrumbs
- 30 grams Whole wheat flour
- 2 units Egg whites
- 200 grams Sushi rice
- 30 ml Rice vinegar
- 5 grams Granulated sugar
- 2 grams Salt
- 4 units Nori sheets
- 1 small Cucumber
- 1 small Carrot
- 60 ml Low-sodium soy sauce
Instructions
Preheat your oven to 200°C (392°F) and line a baking sheet with parchment paper.
Pound the chicken breast to an even thickness of about 1cm using a meat mallet or rolling pin.
Set up a breading station with three shallow dishes. Fill the first dish with flour, the second with beaten egg whites, and the third with panko breadcrumbs.
Coat the chicken breast in flour, shaking off excess, then dip into egg whites, and finally press into breadcrumbs until fully coated.
Place breaded chicken on the prepared baking sheet and bake in preheated oven for 20-25 minutes, flipping halfway through, until golden and cooked through.
While the chicken bakes, prepare the sushi rice by rinsing the sushi rice under cold water until the water runs clear.
Cook the rice according to package instructions. Once cooked, transfer to a wooden or glass bowl.
In a small saucepan, heat the rice vinegar, sugar, and salt over low heat until dissolved. Pour over cooked rice and gently fold with a rice paddle or spatula. Allow to cool.
Julienne the cucumber and carrot into thin matchstick pieces.
Once chicken is cooked, let it rest for a few minutes before slicing into thin strips.
Place a sushi mat on a flat surface and lay a sheet of nori on top, shiny side down.
Spread a quarter of the sushi rice evenly onto the nori, leaving about 2cm of the top edge uncovered.
Arrange a few strips of chicken, cucumber, and carrot across the center of the rice.
Using the mat, carefully roll the sushi, pressing gently but firmly to shape it into a log. Seal the edge with a bit of water.
Repeat with remaining ingredients to make additional rolls.
Slice each roll into 6-8 pieces using a sharp, wet knife.
Serve the rolls with low-sodium soy sauce for dipping.
Nutrition Facts
Calories |
1039 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.9 g | 13% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 152 mg | 51% | |
| Sodium | 3520 mg | 153% | |
| Total Carbohydrate | 147.6 g | 54% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 12.6 g | ||
| Protein | 90.4 g | 181% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 119 mg | 9% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 1229 mg | 26% | |
*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.
