High Protein Chicken Tonkatsu
Elevate your dinner game with this High Protein Chicken Tonkatsu—a lean, delicious spin on the classic Japanese favorite. Perfectly crispy and golden brown, this dish combines tender, panko-crusted chicken breasts with an innovative boost of whey protein isolate for added nutrition. Each bite delivers a satisfying crunch and rich flavor, thanks to a delicate seasoning blend of garlic, black pepper, and salt. Prepared in under 40 minutes, this protein-packed recipe is ideal for fitness enthusiasts or anyone seeking a healthier alternative to traditional tonkatsu. Serve it warm with tangy tonkatsu sauce, a sprinkle of fresh green onions, and a zesty squeeze of lemon for a restaurant-quality meal at home. Whether it's for meal prep or a family dinner, this high-protein dish is guaranteed to impress and satisfy!
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Ingredients
- 2 large (about 8 oz each) chicken breasts
- 3 large egg whites
- 0.5 cup all-purpose flour
- 1 cup panko breadcrumbs
- 0.5 cup whey protein isolate
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon garlic powder
- 0.5 cup vegetable oil
- 0.5 cup tonkatsu sauce
- 2 tablespoons, chopped green onions
- 4 wedges lemon wedges
Directions
Step 1
Place the chicken breasts on a cutting board, cover with plastic wrap and gently pound with a meat mallet to about ½ inch thickness.
Step 2
In a shallow bowl, whisk together the egg whites until slightly foamy.
Step 3
On a large plate, combine the flour, whey protein isolate, salt, black pepper, and garlic powder.
Step 4
Place the panko breadcrumbs in a separate shallow bowl.
Step 5
Dredge each chicken breast in the flour mixture, shaking off excess, then dip in the egg whites, and finally press into the panko breadcrumbs to coat evenly. Set aside.
Step 6
Heat the vegetable oil in a large frying pan over medium-high heat.
Step 7
Once the oil is hot, carefully add the breaded chicken breasts to the pan. Cook for about 3-4 minutes on each side, or until golden brown and cooked through.
Step 8
Transfer the cooked chicken to a plate lined with paper towels to drain any excess oil.
Step 9
Slice the chicken tonkatsu into strips and serve warm with a side of tonkatsu sauce.
Step 10
Garnish with chopped green onions and serve with lemon wedges on the side.
Nutrition Facts
| Serving size | 1004.3 grams (1004.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2516 |
| Total Fat 124.10g | 159% |
| Saturated Fat 20.10g | 101% |
| Polyunsaturated Fat 67.20g | |
| Cholesterol 393mg | 131% |
| Sodium 4469mg | 194% |
| Total Carbohydrate 135.00g | 49% |
| Dietary Fiber 6.00g | 21% |
| Total Sugars 42.50g | |
| Protein 214.90g | 430% |
| Vitamin D 0IU | 0% |
| Calcium 361mg | 28% |
| Iron 9mg | 52% |
| Potassium 866mg | 18% |
Source of Calories