Japanese · Lunch
Japanese Fried Chicken Sandwich (Low-Calorie)
A Japanese-style katsu sandwich featuring a panko-crusted chicken breast oven-baked rather than deep-fried, tucked into a soft roll with shredded cabbage and a lightened tonkatsu-style sauce. Tangy, savoury and lightly sweet, it delivers the crunch and umami of the classic version at a fraction of the calories.
$4
15 minsPrep
20 minsCook
35 minsTotal
MediumLevel
Nutrition per serving
392Calories
41.2gProtein
9.6gFat
36.8gCarbs
10.4gSugar
2.9gFiber
870mgSodium
112mgChol
2.1gSat Fat
610mgPotassium
75mgCalcium
2.4mgIron
0.4mcgVitamin B12
14mgVitamin C
low-calorie
protein-rich
low-calorie
Instructions
1
Prep
Season the butterflied chicken with salt and pepper. Set up three bowls with flour, beaten egg white, and panko breadcrumbs.
2
Dredge
Coat the chicken in flour, then egg white, then press firmly into panko so crumbs cling to both sides.
3
Bake
Place crusted chicken on a wire rack over a baking sheet, mist lightly with oil, and bake at 425°F for 18–20 minutes, flipping once, until golden and 165°F internally.
4
Finish
Whisk ketchup, worcestershire sauce, soy sauce, and honey together until smooth and glossy.
5
Plate
Toast the bread roll cut-side down in a dry skillet over medium heat for 1–2 minutes until light golden. Spread mayonnaise on the base, layer sliced cutlet over shredded cabbage, drizzle with sauce, and close the sandwich.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g chicken breast, butterflied and lightly pounded to even thickness
- 6 tbsp6 tbsp panko breadcrumbs
- 2 tbsp2 tbsp all-purpose flour
- 22 egg white, lightly beaten
- 2 tsp2 tsp vegetable oil, for misting the panko
- 50g50g cabbage
- 2 tbsp2 tbsp ketchup
- 2 tsp2 tsp worcestershire sauce
- 1 tsp1 tsp soy sauce
- 1 tsp1 tsp honey
- 22 soft bread roll (120g), split
- 1 tsp1 tsp mayonnaise
- a pinch of salt
- a pinch of black pepper
