Japanese · Dinner
Breaded Chicken Cutlet (Low-Calorie)
A Japanese-style baked katsu made from lean chicken breast pounded thin, coated in seasoned panko breadcrumbs, and oven-crisped for a golden shell. Served with shredded cabbage and a tangy citrus-soy dipping sauce with lemon.
$4
15 minsPrep
20 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
368Calories
47.1gProtein
8.3gFat
28.5gCarbs
6.5gSugar
2.1gFiber
1198mgSodium
213mgChol
2gSat Fat
745mgPotassium
88mgCalcium
2.5mgIron
0.5mcgVitamin B12
27mgVitamin C
low-calorie
protein-rich
low-calorie
Instructions
1
Prep
Butterfly and pound the chicken breast to 1/2-inch thickness between plastic wrap, then season both sides with salt and pepper.
2
Toast
Toss panko with olive oil in a dry skillet over medium heat for 2 to 3 minutes, stirring constantly, until golden and fragrant.
3
Bake
Coat chicken in flour, dip in egg, press into toasted panko, place on an oiled rack, spray lightly, and bake at 425°F for 15 to 18 minutes until golden and 165°F internally.
4
Rest
Let the cutlet rest on the rack for 5 minutes until the crust is crisp.
5
Dredge
Whisk soy sauce, rice vinegar, and honey together in a small bowl until the honey dissolves completely.
6
Toss
Toss the shredded cabbage with a squeeze of lemon juice in a small bowl until lightly coated.
7
Plate
Slice the cutlet into strips, arrange over dressed cabbage, and serve with dipping sauce and lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz400g chicken breast, butterflied and pounded thin
- 2/3 cup60g panko breadcrumbs
- 2 tbsp2 tbsp all-purpose flour
- 22 small eggs, beaten
- 2 tsp2 tsp olive oil
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
- cooking oil spray
- 2 cup140g cabbage, shredded
- 2 tbsp30ml soy sauce
- 2 tsp2 tsp rice vinegar
- 1 tsp1 tsp honey
- 22 lemon wedge
