High Protein Chicken Katsu
A healthier, high-protein twist on the classic Japanese chicken katsu, featuring lean chicken breast coated in a crispy panko crust and baked to perfection. Served with a tangy homemade katsu sauce, this dish is perfect for a satisfying and nutritious meal.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 4
Ingredients
4 boneless, skinless chicken breasts (about 6 ounces each)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup all-purpose flour
2 large eggs
1 tablespoon water
1 1/2 cups panko breadcrumbs
2 tablespoons olive oil
1/4 cup low-sodium soy sauce
2 tablespoons ketchup
1 tablespoon Worcestershire sauce
1 teaspoon honey
1 teaspoon rice vinegar
1/2 teaspoon grated fresh ginger
1/2 teaspoon garlic powder
Instructions
Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper or a silicone baking mat.
Place each chicken breast between two sheets of plastic wrap and gently pound with a meat mallet or rolling pin until about 1/2 inch thick.
Season both sides of the chicken breasts with salt and black pepper.
Set up a breading station with three shallow dishes: place the flour in the first dish, beat the eggs with water in the second dish, and place the panko breadcrumbs in the third dish.
Dredge each chicken breast first in the flour, shaking off any excess, then dip into the egg mixture, and finally coat thoroughly with panko breadcrumbs, pressing gently to adhere.
Place the breaded chicken breasts on the prepared baking sheet. Drizzle the olive oil evenly over the chicken to help crisp the crust.
Bake in the preheated oven for 18-20 minutes, flipping halfway through, until the chicken is cooked through and the crust is golden brown and crispy.
While the chicken bakes, prepare the katsu sauce by whisking together soy sauce, ketchup, Worcestershire sauce, honey, rice vinegar, grated ginger, and garlic powder in a small bowl until smooth.
Remove the chicken from the oven and let rest for 3 minutes. Slice the chicken into strips and serve with the homemade katsu sauce on the side.