High Protein Chicken Katsu
A delicious and high-protein twist on the classic Japanese chicken katsu, featuring lean chicken breast coated in a crispy panko crust and served with a flavorful homemade katsu sauce.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4
Ingredients
2 large boneless, skinless chicken breasts (about 1 pound), trimmed and pounded to 1/2 inch thickness
1/2 teaspoon salt
1/4 teaspoon black pepper
2 large egg whites
1 tablespoon water
3/4 cup panko breadcrumbs
1/4 cup unflavored whey protein isolate powder
2 tablespoons olive oil
1/4 cup low sodium soy sauce
2 tablespoons ketchup
1 tablespoon Worcestershire sauce
1 tablespoon honey
1 teaspoon Dijon mustard
1/2 teaspoon garlic powder
1/4 teaspoon ground ginger
Instructions
In a shallow bowl, season the chicken breasts evenly with salt and black pepper on both sides.
In a separate shallow bowl, whisk together the egg whites and water until frothy.
In a third shallow bowl, combine the panko breadcrumbs and whey protein isolate powder, mixing well.
Dip each chicken breast first into the egg white mixture, allowing excess to drip off, then coat thoroughly with the panko and protein powder mixture, pressing gently to adhere.
Heat the olive oil in a large non-stick skillet over medium heat.
Once the oil is hot, add the coated chicken breasts and cook for 6-7 minutes on each side, or until the chicken is golden brown and cooked through (internal temperature should reach 165°F/74°C).
While the chicken cooks, prepare the katsu sauce by whisking together soy sauce, ketchup, Worcestershire sauce, honey, Dijon mustard, garlic powder, and ground ginger in a small bowl until smooth.
Remove the cooked chicken katsu from the skillet and let rest for 2 minutes.
Slice the chicken into strips and serve with the katsu sauce drizzled on top or on the side for dipping.