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Chicken Katsu

Good for dietary types:

White Meat

Download the print version here

Prep Time:

20 minutes

Cook Time:

30 minutes

Difficulty level:

Easy

Serves: 

4

Nutrition

Sodium:

1491.2mg

Calories:

558 kcal

Protein

42.1g

Potassium:

834mg

Fibre:

4.6g

Carbohydrates:

61.4g

Fat:

16.6g

Saturated Fats:

6.4g

Polyunsaturated Fats:

2g

Monounsaturated Fats:

4.9g

Sugar:

14g

Vitamin A:

336.5%

Vitamin C:

7.8%

Calcium:

18.6%

Iron:

17.7%

About the Recipe

Oven-Baked chicken katsu delivers the same satisfying crunch as the original, without the extra oil. Tender chicken breast, coated in crispy panko breadcrumbs and baked to a golden brown, offering a delicious and healthier meal.

Sprinkle with sesame seeds, spring onions and fresh red chilli.

You can make it vegan by swapping the chicken for sweet potato.

Serve with some cooked rice or egg rice and a Japanese style salad of thinkly sliced cabbage with carrot and onions, or your choice of vegetables.

Ingredients

KATSU

  • 4 chicken breasts

  • 100g plain flour

  • 300ml milk

  • 2 eggs

  • 500g breadcrumbs

  • 1 tbsp groundnut oil

  • 1/2 tsp chilli powder


CURRY SAUCE

  • 25g butter

  • 1 carrot

  • 1 onion

  • Thumb sized piece of ginger - grated

  • 4 garlic cloves

  • 1 tbsp miso paste

  • 1 tbsp soy sauce

  • 1 tbsp tomato ketchup

  • 1 tbsp honey 

  • 500ml chicken stock

Preparation

Steps


  1. Preheat the oven to 180°C/160°C fan/350°F/gas mark 4. 

  2. Put the chicken breasts between two sheets of greaseproof paper and beat with a rolling pin to an even 2cm thickness.

  3. Put the chicken in a bowl and cover with the milk, and a large pinch of salt. You can leave in the fridge while you prepare the other ingredients, or over night for even better results.

  4. Get three bowls when you’re ready to cook and put the flour with the chilli into the first, the breadcrumbs into the second and the eggs beaten with the soy sauce into the third. Take the chicken breasts out one at a time, dip into the flour then the egg then the breadcrumbs ensuring they are well coated. Set aside on a plate.

  5. To make the katsu curry sauce heat the butter in a pan and add the onion and carrot, frying for 5 minutes. Add the garlic and ginger and continue to cook for a further two minutes. Add the curry powder, honey, miso paste, soy sauce and ketchup, then gradually add the chicken stock. Simmer for around 25 minutes. Then blend with a hand blender for a smooth sauce.

  6. For the chicken, put a tablespoon of oil in a pan and turn the heat up. Place the chicken into the oil for three minutes on each side. When crispy put onto a baking tray and into the oven for 15 minutes.

  7. Once cooked through, pour the curry sauce over the cooked chicken and serve with rice, Japanese salad or vegetables.

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