Recipes · Japanese · Main Courses
Chicken Katsu (Breaded Fried Chicken Cutlet)
One serving has 560 kcal and 46 g protein, and at least a fifth of a woman's daily need of niacin (132%), pyridoxine (112%), selenium (104%), vitamin K (76%), phosphorus (68%) and pantothenic acid (62%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (311 g)
- Difficulty: Easy
- Diets: Dairy-free, High protein
- Contains: egg, gluten, poultry
Ingredients
- 160 g Chicken breast, boneless, skinless, raw
- 15 g Flour, all-purpose
- 25 g Eggs, whole, raw
- 30 g Breadcrumbs, dry
- 15 g Vegetable oil
- 50 g Cabbage, green, raw
- 15 g Brown sauce
- 0.5 g Salt
Method
- Butterfly the chicken breast and pound it to an even 1.5 cm thickness, then season lightly with the salt.
- Set up three dishes: flour, beaten egg, and breadcrumbs, and coat the chicken in that order, pressing the crumbs on well.
- Heat the oil in a frying pan over medium heat and fry the cutlet for 4-5 minutes per side until deep golden and cooked through (juices run clear, 74 °C/165 °F).
- Drain briefly on paper towels, then slice into strips.
- Serve over the shredded cabbage with the tonkatsu-style sauce drizzled on top or alongside for dipping.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 560 kcal | 26% |
| Carbohydrates | 39.4 g | |
| Water | 198 mL | |
| Fiber | 3.2 g | 11% |
| Protein | 45.5 g | 95% |
| Tryptophan | 0.57 g | |
| Threonine | 1.9 g | |
| Isoleucine | 2.2 g | |
| Leucine | 3.7 g | |
| Lysine | 3.9 g | |
| Methionine | 1.1 g | |
| Cystine | 0.57 g | |
| Phenylalanine | 1.9 g | |
| Tyrosine | 1.6 g | |
| Valine | 2.3 g | |
| Histidine | 1.6 g | |
| Fat | 23.4 g | |
| Monounsaturated | 5.8 g | |
| Polyunsaturated | 10.4 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.1 g | |
| Saturated | 4.4 g | |
| Trans-Fats | 0.12 g | |
| Cholesterol | 210 mg | |
| Calcium | 102 mg | 10% |
| Copper | 0.21 mg | 23% |
| Iron | 3.6 mg | 20% |
| Magnesium | 72.5 mg | 23% |
| Manganese | 0.51 mg | 28% |
| Phosphorus | 474 mg | 68% |
| Potassium | 776 mg | 17% |
| Selenium | 57.1 µg | 104% |
| Sodium | 777 mg | |
| Zinc | 2.1 mg | 26% |
| Thiamin (vitamin B1) | 0.6 mg | 55% |
| Riboflavin (vitamin B2) | 0.62 mg | 56% |
| Niacin (vitamin B3) | 18.5 mg | 132% |
| Pantothenic acid (vitamin B5) | 3.1 mg | 62% |
| Pyridoxine (vitamin B6) | 1.5 mg | 112% |
| Folate (vitamin B9) | 108 µg | 27% |
| Cobalamin (vitamin B12) | 0.66 µg | 28% |
| Choline | 216 mg | 51% |
| Vitamin A | 59.1 µg | 8% |
| Vitamin C | 19.3 mg | 26% |
| Vitamin D (D2 + D3) | 22.1 IU | 4% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 68 µg | 76% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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