High Protein Miso Katsu

Elevate your weeknight dinners with this High Protein Miso Katsu recipe, a nutritious twist on the Japanese classic. Featuring a choice between tender chicken breast or protein-packed tofu, this dish is coated in crispy panko breadcrumbs and pan-fried to golden perfection. The star of the meal is its rich, umami-packed miso sauce, made with red miso paste, soy sauce, mirin, and a touch of sweetness for balance. Simple yet sophisticated, this recipe pairs beautifully with a refreshing bed of shredded cabbage and a sprinkle of sesame seeds for added crunch and flavor. Ready in just 35 minutes, this satisfying and high-protein meal is perfect for busy weeknights or an impressive homemade treat. Whether you're a fan of Japanese cuisine or looking to add more protein to your diet, Miso Katsu is a must-try!

Nutriscore Rating: 60/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 2

Ingredients

• 2 pieces Chicken breast or extra-firm tofu
• 1 cup Panko breadcrumbs
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 cup All-purpose flour
• 2 large Eggs
• 0.5 cup Vegetable oil
• 2 tablespoons Red miso paste
• 1 tablespoon Soy sauce
• 1 tablespoon Mirin
• 1 teaspoon Sugar
• 2 tablespoons Water
• 2 cups Shredded cabbage
• 1 tablespoon Sesame seeds

Directions

Step 1

If using tofu, press tofu between paper towels and weight down with a heavy object for 15 minutes to remove excess moisture. For chicken, ensure it's pounded to an even thickness.

Step 2

Season the chicken or tofu with salt and black pepper.

Step 3

Set up a breading station with flour in the first plate, beaten eggs in the second, and panko breadcrumbs in the third.

Step 4

Dredge each piece of chicken or tofu in flour, shaking off the excess, dip into the beaten eggs, and finally coat with panko breadcrumbs, pressing gently to adhere.

Step 5

Heat vegetable oil in a large skillet over medium heat until shimmering.

Step 6

Fry the breaded chicken or tofu pieces for 3-4 minutes on each side, or until golden brown and cooked through. Transfer to a plate lined with paper towels to drain excess oil.

Step 7

In a small saucepan, combine red miso paste, soy sauce, mirin, sugar, and water. Stir well and heat gently until sugar is dissolved and sauce is slightly thickened.

Step 8

Slice the fried chicken or tofu into serving-size pieces.

Step 9

Serve topped with miso sauce, garnished with shredded cabbage and sprinkled with sesame seeds.

Nutrition Facts

Serving size	777.9 grams (777.9g)

Amount per serving	% Daily Value*
Calories	2005

Total Fat 130.90g	168%
Saturated Fat 21.40g	107%
Polyunsaturated Fat 69.30g
Cholesterol 542mg	181%
Sodium 4873mg	212%
Total Carbohydrate 117.10g	43%
Dietary Fiber 10.20g	36%
Total Sugars 22.90g
Protein 97.50g	195%

Vitamin D 108IU	540%
Calcium 203mg	16%
Iron 11mg	62%
Potassium 1179mg	25%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 57.8%

Protein: 19.2%

Carbs: 23.0%