Lighter Chicken Katsu Recipes

CHICKEN KATSU

Chicken Katsu image

This is my family recipe for Chicken Katsu - Japanese style fried chicken. Can also be used to make Tonkatsu, just use pork cutlets instead of chicken. Serve with white rice and tonkatsu sauce.

Provided by sakuraiiko

Categories World Cuisine Recipes Asian Japanese

Time 20m

Yield 4

Number Of Ingredients 6

Ingredients

4 skinless, boneless chicken breast halves - pounded to 1/2 inch thickness
salt and pepper to taste
2 tablespoons all-purpose flour
1 egg, beaten
1 cup panko bread crumbs
1 cup oil for frying, or as needed

Steps:

Season the chicken breasts on both sides with salt and pepper. Place the flour, egg and panko crumbs into separate shallow dishes. Coat the chicken breasts in flour, shaking off any excess. Dip them into the egg, and then press into the panko crumbs until well coated on both sides.
Heat 1/4 inch of oil in a large skillet over medium-high heat. Place chicken in the hot oil, and cook 3 or 4 minutes per side, or until golden brown.

Nutrition Facts : Calories 296.9 calories, Carbohydrate 22.2 g, Cholesterol 118.4 mg, Fat 11.4 g, Fiber 0.1 g, Protein 31.2 g, SaturatedFat 2.4 g, Sodium 250.7 mg, Sugar 0.1 g

LIGHTER CHICKEN KATSU

Lighter chicken katsu image

Angela Nilsen makes this Japanese crumbed chicken dish with curry sauce healthier by using some clever swaps to slash the fat and calories

Provided by Angela Nilsen

Categories Main course

Time 1h20m

Number Of Ingredients 20

Ingredients

150ml buttermilk
4 x skinless, boneless chicken breasts , total weight 550g, preferably organic
50g Japanese panko breadcrumbs
4 tsp self-raising flour
1 ½ tbsp rapeseed oil , plus ¾ tsp
1 tbsp rapeseed oil
1 medium onion , chopped
3 garlic cloves , chopped
2 tsp coarsely grated ginger
2 ½ tsp garam masala
¼ tsp turmeric
¼ tsp hot chilli powder (or mild if you prefer less heat)
1 tsp tomato purée
250ml hot chicken stock
1 large carrot (about 200g), cut into small pieces
2 tsp soy sauce
½ tsp clear honey
2 tsp cornflour
200g raw Thai sticky rice , cooked
50g mixed leaf - watercress, spinach and rocket

Steps:

For the chicken, pour the buttermilk into a wide, shallow dish. Season with pepper and a small pinch of salt. Pat the chicken breasts dry with kitchen paper, then put them in the dish and turn them over in the buttermilk to coat well. Leave in the fridge for 1 hr. Meanwhile, heat a large, non-stick frying pan. Tip in the panko breadcrumbs and flour, and toast in the dry pan for 2-3 mins until they turn pale brown, stirring regularly so they don't burn. Tip the crumb mix into a bowl, season with pepper and set aside to cool.
To make the curry sauce, heat the oil in a medium saucepan. Tip in the onion, garlic and ginger, and fry for 6-8 mins until the onion is tender and starting to brown. Stir in the garam masala, turmeric, chilli powder and tomato purée, and fry for 1 min, stirring to scrape up any bits from the bottom of the pan. Pour in the stock and 250ml/9fl oz water. Add the carrot, soy sauce and honey, bring to a boil, then lower the heat and simmer gently for about 20 mins, uncovered, until the carrots are tender. Mix the cornflour with 2 tsp cold water, stir into the sauce and simmer for 1 min. Remove from the heat. Whizz the mixture to a smooth purée in a food processor. Strain the mixture through a fine sieve, set over a large bowl, pressing it through well with the back of a wooden spoon so enough of the purée goes through to help thicken. Season with a small pinch of salt and set aside. Sauce can be made up to 3 days ahead and chilled.
Heat oven to 230C/210C fan/gas 8. Line a baking tray with foil and sit a wire rack (preferably non-stick) on top. Tip the crumb mix onto a large plate, then lift the chicken breasts from the buttermilk (leaving the marinade clinging to it) and roll each one in the crumbs, coating evenly.
Heat 1½ tsp of oil in a large non-stick frying pan. Add 2 chicken breasts and fry for 1½ mins (without moving them), over a medium-high heat - adjusting the heat if necessary, so that they don't burn. Turn the chicken over, add another ¾ tsp of oil to cover the base of the pan, and fry for 1 min more. Using a fish slice, transfer the chicken to the wire rack, then wipe any crumbs from the pan and repeat with the rest of the oil and chicken.
Bake the chicken in the oven (on the wire rack) for 15 mins until cooked and crisp. Warm the sauce through briefly, remove the chicken from the rack and slice each one into 5 pieces. Serve with the sauce, sticky rice and mixed leaves.

Nutrition Facts : Calories 529 calories, Fat 10.5 grams fat, SaturatedFat 1.2 grams saturated fat, Carbohydrate 61.3 grams carbohydrates, Sugar 8.6 grams sugar, Fiber 3.5 grams fiber, Protein 44.3 grams protein, Sodium 1.3 milligram of sodium

CHICKEN KATSU

Chicken Katsu image

With a light, crispy exterior and moist interior, Japanese katsu is comfort food at its best. Traditionally made with pork, it's great with chicken, too. The panko-coated fried cutlets are typically accompanied by finely sliced cabbage and tangy, sweet and salty katsu sauce. However, they are also served over rice (katsu don), with curry (katsu curry), and in a sandwich (katsu sando). For the crunchiest katsu, don't be tempted to substitute regular breadcrumbs for the classic panko. And make sure to maintain the oil temperature as the cutlets cook.

Provided by Food Network Kitchen

Categories main-dish

Time 20m

Yield 4 servings

Number Of Ingredients 12

Ingredients

1/2 cup ketchup
3 tablespoons Worcestershire sauce
2 tablespoons low-sodium soy sauce
1/4 cup all-purpose flour
2 large eggs, lightly beaten
1 1/2 cups panko
Kosher salt and freshly ground black pepper
2 boneless skinless chicken breasts, butterflied and cut into 4 cutlets
1 1/2 cups vegetable or canola oil
2 cups finely sliced cabbage
Cooked white rice, for serving
4 lemon wedges

Steps:

For the katsu sauce: Stir together the ketchup, Worcestershire and soy sauce in a small bowl. Set aside.
For the chicken: Set a wire rack in a baking sheet or line a large plate with a paper towel and set aside. Place the flour, eggs and panko into 3 separate large shallow bowls. Stir together 1 teaspoon salt and 1 teaspoon pepper in a small bowl and then sprinkle the mixture on both sides of the cutlets. Working with 1 cutlet at a time, dredge it in the flour, dip it into the eggs, and then coat it with the panko, gently pressing both sides into the panko to make sure it adheres well. Transfer the cutlet to a plate and repeat with the remaining cutlets.
Heat the oil in a large skillet over high heat until it reaches about 350 degrees F on a deep-fry thermometer. (To test for readiness, sprinkle a few pieces of panko into the oil. It should bubble vigorously.)
Working with 2 cutlets at a time to prevent crowding, cook the chicken until golden brown on both sides, about 3 minutes per side. Transfer to the prepared wire rack or plate, season with salt and let rest for 2 minutes. Meanwhile, repeat with the remaining 2 cutlets. (See Cook's Note.)
Slice each cutlet crosswise into 1/2-inch strips, lay on a bed of sliced cabbage and serve with the katsu sauce, rice and a lemon wedge.

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LIGHTER CHICKEN KATSU

Jul 22, 2019 - Angela Nilsen makes this Japanese crumbed chicken dish with curry sauce healthier by using some clever swaps to slash the fat and calories. Pinterest. Today. Explore. When autocomplete results are available use up and down arrows to review and enter to select. Touch device users, explore by touch or with swipe gestures. Log in. Sign up ...
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