Healthy Chicken Katsu

Chicken Katsu and Rice with Steamed Asian Greens

By Clare Keating

All Bodies Nutritionist and ex-chef


Chicken Katsu is Japanese fried chicken and it is DELICIOUS! You can change the chicken to tofu or whichever protein source you have on hand, just ensure to use firm tofu and pat it dry first.


Serves 4

Calories: 507kcal, Protein: 37.9g, Carbs: 62.1g, Fats: 9.8g



Healthy Chicken Katsu


  • 500g chicken breasts
  • ¼ tsp salt
  • ¼ tsp pepper
  • ½ cup flour
  • 2 tsp garlic powder
  • 2 eggs
  • 1 tsp salt-reduced soy sauce
  • 1 cup panko breadcrumbs (normal breadcrumbs won’t work as well)
  • 1 tbsp sesame seeds
  • ¼ tsp salt
  • 2 tsp extra virgin olive oil
  • 2 tbsp salt-reduced tomato sauce
  • 2 tbsp Worcestershire sauce
  • 1 tbsp oyster sauce
  • 1 tbsp sugar
  • 1/2 cup brown rice
  • 1 bunch bok choy
  • 300g snow peas
  • 300g sugar snap peas





  1. Slice the chicken breasts into 4 thin pieces and cover with ¼ tsp of salt and ¼ tsp of pepper.

  2. Assemble 3 bowls into a production line format. In bowl 1 mix together the flour and garlic powder. In bowl 2 mix together the eggs and soy sauce. In bowl 3 mix together the breadcrumbs, sesame seeds, and ¼ tsp salt.

  3. Dip each chicken piece into bowl 1, coating completely and then the same in bowl 2 and 3.

  4. Heat a large frying pan with the olive oil over medium to high heat. Once hot, add the crumbed chicken and cook for 6-8 minutes each side.

  5. Meanwhile, combine the rice and 3/4 cups of water in a small saucepan and bring to the boil, The, reduce heat to low and simmer for 10 minutes or until the water is evaporated.

  6. Steam or boil the vegetables.

  7. In a small bowl combine the tomato sauce, Worcestershire sauce, oyster sauce and sugar and mix well.

  8. Divide the rice, vegetables, and chicken between 4 bowls and top with ¼ of the sauce

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