Heart-Healthy Chicken Katsu
Discover a guilt-free twist on a beloved classic with this Heart-Healthy Chicken Katsu recipe—perfect for those seeking a flavorful yet wholesome meal. Instead of traditional frying, this katsu is oven-baked for a lighter, crispy coating made with whole wheat panko breadcrumbs and nutrient-rich ground flaxseed. The chicken is marinated in a savory blend of unsweetened almond milk and low-sodium soy sauce, ensuring tender and juicy cutlets with a touch of umami. Seasoned with garlic powder, onion powder, and paprika, each bite is bursting with well-rounded flavor. Finished with a crisp golden crust, this nutritious version of chicken katsu is the ultimate choice for a health-conscious dinner or meal prep option. Serve with a squeeze of fresh lemon for a zesty finish, and enjoy a comforting dish that’s as good for your heart as it is for your taste buds.
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Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 1 cup Whole wheat panko breadcrumbs
- 2 tablespoons Ground flaxseed
- 0.5 cup Unsweetened almond milk
- 2 tablespoons Low-sodium soy sauce
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Paprika
- 0.5 teaspoon Black pepper
- 0 Olive oil cooking spray
- 1 Lemon wedges
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Step 2
Place the chicken breasts on a cutting board. Use a sharp knife to slice each breast horizontally to make two thinner cutlets. You should have four pieces total.
Step 3
In a shallow bowl, combine the almond milk and low-sodium soy sauce. This will be your wet mixture.
Step 4
In another shallow bowl, mix the whole wheat panko breadcrumbs, ground flaxseed, garlic powder, onion powder, paprika, and black pepper.
Step 5
Dip each chicken cutlet into the almond milk mixture, ensuring it is well-coated, then transfer it to the breadcrumb mixture. Press the breadcrumbs onto both sides of the chicken to adhere well.
Step 6
Place the coated chicken on the prepared baking sheet. Lightly spray the top of the chicken with olive oil cooking spray. This will help it crisp up in the oven.
Step 7
Bake the chicken in the preheated oven for 20-25 minutes, or until the chicken is fully cooked through and the coating is golden brown and crispy. You can use a meat thermometer to ensure the internal temperature reaches 165°F (74°C).
Step 8
Remove the chicken from the oven and let it rest for 5 minutes.
Step 9
Serve the chicken katsu with lemon wedges on the side for an extra burst of flavor.
Nutrition Facts
| Serving size | 650 grams (650.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1154 |
| Total Fat 24.30g | 31% |
| Saturated Fat 5.10g | 26% |
| Polyunsaturated Fat 0.30g | |
| Cholesterol 296mg | 99% |
| Sodium 2140mg | 93% |
| Total Carbohydrate 100.60g | 37% |
| Dietary Fiber 17.40g | 62% |
| Total Sugars 4.40g | |
| Protein 132.30g | 265% |
| Vitamin D 47IU | 237% |
| Calcium 389mg | 30% |
| Iron 12mg | 67% |
| Potassium 1341mg | 29% |
Source of Calories