Low Fat Katsu Chicken
Elevate your dinner game with this irresistible Low Fat Katsu Chicken recipe—a lighter, oven-baked twist on the classic Japanese favorite. Juicy, flattened chicken breasts are gently coated in seasoned flour, egg whites, and crunchy panko breadcrumbs for a perfectly crispy finish, all without deep frying. The dish is served over fluffy steamed rice, smothered in rich, velvety katsu curry sauce, and topped with fresh green onions for a burst of flavor. Complete the meal with a side of crisp salad leaves or creamy coleslaw for a satisfying yet guilt-free delight. Perfect for weeknights, this healthier katsu chicken recipe is easy to prepare and packed with authentic Japanese-inspired flavors. Keywords: low fat katsu chicken, healthy Japanese recipe, oven-baked chicken, crispy katsu, homemade curry sauce.
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Recipe Information
Ingredients
- 2 pieces chicken breast fillets
- 75 grams panko breadcrumbs
- 30 grams plain flour
- 2 large egg whites
- 1 tablespoon low-sodium soy sauce
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.5 teaspoon paprika
- cooking spray
- 250 ml katsu curry sauce
- 2 tablespoons green onions, sliced
- 250 grams steamed rice
- 100 grams salad leaves or coleslaw
Instructions
Preheat your oven to 200°C (400°F).
Place the chicken breasts between two sheets of plastic wrap and gently pound with a rolling pin to flatten them to an even thickness of about 1 cm.
In a shallow dish, whisk together the egg whites and soy sauce.
In another shallow dish, mix the flour, black pepper, garlic powder, onion powder, and paprika.
Place the panko breadcrumbs in a third shallow dish.
Dip each chicken breast first into the flour mixture, ensuring that both sides are coated. Shake off excess.
Dip the floured chicken into the egg mixture, allowing any excess to drip off.
Finally, press the chicken into the panko breadcrumbs, ensuring a good coverage on both sides.
Coat a baking sheet with cooking spray and place the breaded chicken on top.
Lightly spray the top of the chicken with cooking spray to help it crisp up.
Bake the chicken in the preheated oven for approximately 25 minutes, or until the chicken is thoroughly cooked and golden brown.
While the chicken is baking, heat the katsu curry sauce following package instructions or homemade recipe directions.
Serve the crispy katsu chicken over a bed of steamed rice, drizzled generously with katsu curry sauce.
Garnish with sliced green onions and serve alongside salad leaves or coleslaw for a refreshing crunch.
Nutrition Facts
Calories |
1685 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.6 g | 39% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 278 mg | 93% | |
| Sodium | 2850 mg | 124% | |
| Total Carbohydrate | 200.4 g | 73% | |
| Dietary Fiber | 12.6 g | 45% | |
| Total Sugars | 15.3 g | ||
| Protein | 144.0 g | 288% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 203 mg | 16% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 1531 mg | 33% | |
*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.
