Low Sodium Katsu Chicken
Elevate your dinner routine with this flavorful Low Sodium Katsu Chicken recipe—an updated take on the classic Japanese comfort food, tailored for heart-healthy eating. Succulent chicken breasts are coated in a seasoned panko breadcrumb crust and baked to crispy perfection, offering the irresistible crunch you love without frying. Accompanied by a tangy, savory katsu sauce made from no-salt-added ketchup, low-sodium soy sauce, honey, and Dijon mustard, this dish combines bold flavors with low-sodium ingredients for a guilt-free indulgence. Ready in under an hour, this satisfying recipe is perfect for a quick weeknight meal or impressive weekend dinner. Pair it with steamed rice and fresh veggies for an authentic dining experience that’s both nutritious and delicious! Keywords: low-sodium katsu chicken recipe, heart-healthy dinner, crispy baked chicken, Japanese-inspired comfort food.
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Recipe Information
Ingredients
- 2 pieces Skinless, boneless chicken breasts
- 1 cup Unsalted panko breadcrumbs
- 0.5 cup All-purpose flour
- 2 large Eggs
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Black pepper
- 3 tablespoons Olive oil
- 0.5 cup No salt added ketchup
- 1 tablespoon Low sodium soy sauce
- 2 tablespoons Rice vinegar
- 1 tablespoon Honey
- 1 teaspoon Worcestershire sauce
- 0.5 teaspoon Ground ginger
- 1 teaspoon Dijon mustard
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.
Set up a breading station with three shallow bowls. In the first bowl, place the flour. In the second bowl, beat the eggs. In the third bowl, mix the panko breadcrumbs with garlic powder, onion powder, and black pepper.
Dip each chicken breast first in the flour, then the beaten eggs, and finally coat them with the seasoned panko breadcrumbs.
In a large skillet, heat 3 tablespoons of olive oil over medium-high heat. Once the oil is hot, add the chicken breasts and cook until golden brown on both sides, about 3 minutes per side.
Transfer the browned chicken breasts to the prepared baking sheet and bake in the preheated oven for 15-20 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (75°C).
While the chicken bakes, prepare the low-sodium katsu sauce. In a small saucepan over medium heat, combine the no salt added ketchup, low sodium soy sauce, rice vinegar, honey, Worcestershire sauce, ground ginger, and Dijon mustard.
Bring the mixture to a simmer, stirring frequently, and cook for 3-4 minutes until the sauce thickens slightly.
Remove the sauce from heat and let it cool slightly.
Once the chicken is out of the oven, let it rest for a few minutes before slicing.
Serve the sliced chicken on a plate and drizzle with the katsu sauce. Enjoy!
Nutrition Facts
Calories |
1930 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.8 g | 89% | |
| Saturated Fat | 13.2 g | 66% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 668 mg | 223% | |
| Sodium | 1222 mg | 53% | |
| Total Carbohydrate | 178.9 g | 65% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 43.3 g | ||
| Protein | 141.1 g | 282% | |
| Vitamin D | 2.1 mcg | 11% | |
| Calcium | 174 mg | 13% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 1737 mg | 37% | |
*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.
