Low Sodium Chicken Katsu
Indulge in the crispy, golden perfection of Low Sodium Chicken Katsu—a lighter spin on the classic Japanese favorite! This recipe delivers all the crunch and flavor you love, while being gentle on your sodium intake. Succulent chicken breasts are marinated in a tangy blend of low sodium soy sauce, lemon juice, and garlic powder, then coated in a perfectly crisp layer of panko breadcrumbs. Pan-fried in a mix of unsalted butter and olive oil, this chicken katsu achieves a beautifully golden crust without deep frying. Quick to prep and ready in just 35 minutes, this dish is perfect for a flavorful weeknight dinner. Serve it with a side of fresh greens or steamed veggies, and pair with low sodium tonkatsu sauce for the ultimate low-sodium dining experience. Perfect for those seeking heart-healthy comfort food with a deliciously crunchy twist!
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Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 1 tablespoon Low sodium soy sauce
- 1 tablespoon Lemon juice
- 1 teaspoon Garlic powder
- 0.5 teaspoon Ground black pepper
- 0.5 cup All-purpose flour
- 2 large Eggs
- 1 cup Panko breadcrumbs
- 2 tablespoons Unsalted butter
- 2 tablespoons Olive oil
Instructions
Begin by slicing the chicken breasts in half horizontally to create four thin pieces. Use a meat mallet to pound the chicken into uniform 1/2-inch thickness.
In a shallow dish, combine the low sodium soy sauce, lemon juice, garlic powder, and ground black pepper. Add the chicken pieces and marinate for at least 15 minutes, preferably up to 1 hour in the refrigerator.
Preheat your oven to 200°F (about 95°C), which is optional but recommended for keeping cooked chicken warm.
Place the flour in a shallow bowl. In another shallow dish, beat the eggs. Place the panko breadcrumbs into a third shallow dish.
Dredge each piece of marinated chicken in the flour, shaking off any excess. Dip the chicken into the beaten eggs, ensuring it is fully coated. Finally, press the chicken into the panko breadcrumbs until well coated on both sides.
In a large skillet, heat the unsalted butter and olive oil over medium heat. Once hot, add the breaded chicken pieces. Cook for 3-4 minutes on each side, or until the chicken is golden brown and cooked through.
Remove the cooked chicken katsu from the heat and let them drain on a paper towel-lined plate. For a more crispy finish, place cooked chicken on a wire rack set over a baking sheet and keep warm in the preheated oven while frying remaining batches.
Slice the chicken katsu into strips and serve immediately with a side of fresh salad or steamed vegetables. For an authentic experience, consider serving with a small bowl of low sodium tonkatsu sauce. Enjoy your healthy and delicious Low Sodium Chicken Katsu!
Nutrition Facts
Calories |
1615 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.6 g | 98% | |
| Saturated Fat | 25.1 g | 126% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 730 mg | 243% | |
| Sodium | 1323 mg | 58% | |
| Total Carbohydrate | 90.7 g | 33% | |
| Dietary Fiber | 4.2 g | 15% | |
| Total Sugars | 4.6 g | ||
| Protein | 136.1 g | 272% | |
| Vitamin D | 2.1 mcg | 11% | |
| Calcium | 142 mg | 11% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 1211 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.
