Low Sodium Chicken Tonkatsu
Indulge in the crispy, golden perfection of "Low Sodium Chicken Tonkatsu"—a lighter take on the beloved Japanese comfort food! This recipe transforms tender chicken breast cutlets into a crunchy delight with a seasoned panko breadcrumb coating and pan-frying technique that keeps the dish light yet satisfying. The signature tonkatsu sauce gets a heart-healthy twist with the use of low sodium soy sauce, mirin, and a touch of sweetness from sugar, creating a perfectly balanced, umami-packed drizzle. Ready in just 35 minutes, this healthier tonkatsu pairs perfectly with steamed rice or a crisp side salad. Garnished with fresh green onions, it delivers all the flavor of this classic dish while being kinder to your sodium intake. Perfect for busy weeknights or a cozy homemade Japanese feast, this recipe proves you can enjoy your favorite flavors without compromise!
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Recipe Information
Ingredients
- 4 pieces chicken breast cutlets
- 0.5 cup all-purpose flour
- 2 large eggs
- 1 cup panko breadcrumbs
- 2 tablespoons unsalted butter
- 2 tablespoons olive oil
- 0.5 teaspoon black pepper
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 2 tablespoons low sodium soy sauce
- 1 tablespoon mirin
- 1 tablespoon rice vinegar
- 1 teaspoon sugar
- 2 tablespoons sliced green onions
Instructions
Place chicken cutlets between two sheets of plastic wrap. Using a meat mallet, gently pound to about 1/2-inch thickness.
In a shallow dish, mix together the flour, black pepper, garlic powder, and onion powder.
In a separate bowl, beat the eggs until well combined.
Pour the panko breadcrumbs into another shallow dish.
Dredge each chicken cutlet first in the flour mixture, shaking off any excess, then dip into the beaten eggs, allowing any excess to drip off. Finally, coat the cutlet with panko breadcrumbs, pressing gently to adhere.
In a large skillet, heat the olive oil and butter over medium heat until the butter is melted and the mixture is hot.
Add the chicken cutlets to the skillet in batches, if necessary, to avoid crowding. Fry each cutlet for about 3-4 minutes on each side, until golden brown and cooked through.
While the chicken is cooking, prepare the low sodium tonkatsu sauce by combining the low sodium soy sauce, mirin, rice vinegar, and sugar in a small bowl. Stir until the sugar has dissolved.
Once the chicken cutlets are cooked, remove them from the skillet and place on paper towels to drain any excess oil.
Slice the chicken cutlets if desired and serve with a drizzle of low sodium tonkatsu sauce. Garnish with sliced green onions.
Nutrition Facts
Calories |
1771 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.5 g | 101% | |
| Saturated Fat | 25.6 g | 128% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 774 mg | 258% | |
| Sodium | 1943 mg | 84% | |
| Total Carbohydrate | 104.7 g | 38% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 17.1 g | ||
| Protein | 154.0 g | 308% | |
| Vitamin D | 3.4 mcg | 17% | |
| Calcium | 176 mg | 14% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 1477 mg | 31% | |
*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.
