Lighter chicken katsu

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katsu

Serving Details

  • Serves: 4 people
  • Prep Time: 20 minutes
  • Cook Time: 25 minutes
  • Total Time: 45 minutes

Recipe Description

Lighter Chicken Katsu is a healthier spin on the beloved Japanese dish. Tender chicken breasts are lightly breaded and baked instead of fried, served with a tangy homemade katsu curry sauce. It’s full of flavor, lower in fat, and perfect for a guilt-free comfort meal.

Cooking Time

  • Preparation Time: 20 minutes
  • Cooking Time: 25 minutes

Ingredients

  • Chicken breasts: 2 large, halved horizontally to make 4 fillets
  • Plain flour: 2 tbsp
  • Egg: 1, beaten
  • Panko breadcrumbs: 1/2 cup (use wholemeal for added health)
  • Olive oil spray: for baking
  • Cooked rice: to serve
  • Mixed salad or steamed greens: to serve

For the Katsu Sauce:

  • Onion: 1 small, finely chopped
  • Carrot: 1 small, grated
  • Garlic cloves: 2, minced
  • Curry powder: 1 tbsp
  • Plain flour: 1 tbsp
  • Low-sodium chicken stock: 300ml
  • Low-sodium soy sauce: 1 tbsp
  • Honey: 1 tsp

Instructions

  1. Preheat the oven to 200°C (180°C fan).
  2. Prepare the chicken: Dredge each fillet in flour, dip in beaten egg, and coat in panko breadcrumbs. Place on a lined baking tray and spray lightly with olive oil.
  3. Bake the chicken for 20–25 minutes, turning halfway through until golden and cooked through.
  4. Make the katsu sauce: In a pan, sauté onion, garlic, and carrot in a little oil until soft. Stir in curry powder and flour, cook for 1 minute, then gradually add stock. Add soy sauce and honey. Simmer until thickened, then blend if preferred smooth.
  5. Serve the baked chicken with cooked rice, katsu sauce, and a side salad or greens.

FAQs

Q: Can I make this gluten-free?
A: Yes! Use gluten-free breadcrumbs, flour, and tamari instead of soy sauce.

Q: Can I air-fry the chicken instead of baking?
A: Absolutely. Air fry at 200°C for 15–18 minutes, turning once, until crisp and cooked through.

Q: Can I freeze this?
A: You can freeze the breaded uncooked chicken and the sauce separately. Bake from frozen and reheat sauce gently.

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