Japanese · Lunch
Japanese Fried Chicken Sandwich (GLP-1)
Panko-crusted chicken breast fried until crisp, tucked into a small whole-wheat bun with shredded cabbage tossed in rice vinegar and a light mayo swipe. Tonkatsu-inspired soy sauce, pickled ginger, and scallion add sharpness and umami. Portion engineered for protein-forward, lower-fat eating.
$5
15 minsPrep
10 minsCook
25 minsTotal
EasyLevel
Nutrition per serving
418Calories
38.2gProtein
11.8gFat
38.6gCarbs
8.9gSugar
5.6gFiber
1180mgSodium
97mgChol
2.4gSat Fat
620mgPotassium
95mgCalcium
3.1mgIron
0.4mcgVitamin B12
22mgVitamin C
protein-rich
low-calorie
high-fiber
gluten-free-adaptable
glp-1
Instructions
1
Prep
Butterfly the chicken breast to 1/2-inch thickness, season lightly, and set up three bowls with flour, beaten egg white, and panko.
2
Dredge
Coat chicken in flour, then egg white, then press firmly into panko until evenly crusted on both sides.
3
Fry
Pan-fry over medium heat in vegetable oil for 3 to 4 minutes per side until the crust is deep golden and thickest part reaches 165°F.
4
Plate
Spread mayo on bun base, layer cabbage tossed with rice vinegar, top with chicken, drizzle soy-worcestershire-sugar mixture, scatter pickled ginger and scallion, and serve immediately.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 9.2 oz260g chicken breast
- 4 tbsp24g panko breadcrumbs
- 2 tsp2 tsp all-purpose flour
- 22 egg white, lightly beaten
- 2 tsp10ml vegetable oil, for pan-frying
- 22 small whole-wheat bun (100g)
- 1 1/2 cup150g cabbage
- 2 tsp10ml rice vinegar
- 2 tsp2 tsp mayonnaise
- 2 tsp10ml soy sauce
- 1 tsp5ml worcestershire sauce
- 1/2 tsp1/2 tsp sugar-white
- 4 slices4 slices pickled ginger
- 2 tbsp8g scallion
