Have you ever heard of chicken katsu? It’s a Japanese dish that includes crispy and flaky chicken cutlets. When paired with a healthy dipping oil, like the one I put together for this recipe, chicken katsu is a filling meal that’s loaded with protein and healthy fats.
What Is Chicken Katsu?
Chicken katsu is a Japanese dish that’s made with thin pieces of crispy, fried chicken. The term “katsu” means cutlet. You can find katsu done with a variety of meats, including chicken, pork and seafood.
Traditionally, chicken katsu is made by frying chicken cutlets with all-purpose, white flour, eggs, panko breadcrumbs and vegetable oil. Panko is very popular in Japanese cooking, and it’s known to make for particularly crispy cutlets because it’s lighter and flakier than regular breadcrumbs. The larger flakes absorb less oil and give you that desired crispy texture, but like most breadcrumbs on the market today, panko is made with processed white bread.
For my chicken katsu, I use gluten-free crackers that are ground into fine crumbs instead of panko or breadcrumbs that are made with refined carbohydrates. When dredging the chicken, I use cassava flour instead of all-purpose flour because it’s gluten-free and made by grating and drying cassava root, which is also known as yuca. Cassava flour is one of my favorite gluten-free flours because it’s also nut- and grain-free, making it easily digestible for most people.
And to fry my chicken katsu, I use avocado oil instead of typical processed oils. Avocado oil is made by pressing the fleshy pulp that surrounds the avocado pit. It’s full of healthy fats and has a high smoke point, which is really important when you’re frying foods. You need to use oils that have a higher smoke point because oils can lose their structure and create damaging compounds when they reach a certain temperature.
So if you’re looking for a recipe that gives you that crispy, flaky texture of traditional chicken katsu, but doesn’t contain gluten and/or hydrogenated oils, try my recipe. It’s simple and serves as a great source of protein and healthy fats, too.
Chicken Katsu Nutrition Facts
22 grams protein
19 grams fat
26 grams carbohydrates
2 grams fiber
2 grams sugar
7.6 milligrams vitamin B3 (55 percent DV)
26 micrograms selenium (48 percent DV)
310 milligrams phosphorus (44 percent DV)
641 milligrams sodium (43 percent DV)
0.4 milligrams vitamin B6 (34 percent DV)
0.3 milligrams vitamin B2 (30 percent DV)
1.4 milligrams vitamin B5 (28 percent DV)
0.5 micrograms vitamin B12 (22 percent DV)
0.3 milligrams manganese (21 percent DV)
1.7 milligrams zinc (21 percent DV)
0.2 milligrams vitamin B1 (19 percent DV)
15 micrograms vitamin K (18 percent DV)
50 milligrams magnesium (16 percent DV)
2.6 milligrams iron (15 percent DV)
0.13 milligrams copper (14 percent DV)
50 micrograms folate (13 percent DV)
1.8 milligrams vitamin E (12 percent DV)
195 IUs vitamin A (8 percent DV)
310 milligrams potassium (7 percent DV)
49 milligrams calcium (5 percent DV)
How to Make Chicken Katsu
Alright, to start preparing this chicken katsu, I like to mix the dipping oil first. This is really simple … In a small bowl or container, mix 1 tablespoon of Dijon mustard, 4 tablespoons of coconut aminos and 2 tablespoons of sesame oil.
Mix these ingredients until they are well-combined. Then set your dipping oil aside until you’re ready to eat your chicken katsu.
In a large pan over medium heat, warm avocado oil while you move onto the next steps. Next, get ready to dredge your chicken cutlets. In cooking, dredging meat or vegetables means that you’re coating them when moist with a dry ingredient, like flour and breadcrumbs, before cooking them.
You need three ingredients for dredging your chicken cutlets, so take out three medium-sized bowls for this. One bowl is for 1 cup of cassava flour with 1 teaspoon of sea salt added to it, the other gets 4 whisked eggs and the last bowl is for 2 cups of gluten-free crackers that are ground into fine crumbs.
Start by covering your chicken cutlet with the cassava flour — covering all sides of the cutlet evenly. Then dip it into the eggs.
Then finish it off by coating the cutlet with the ground crackers.
Once you have repeated this process for the pound of chicken cutlets, they are ready to be fried.
When your oil is heated, add in two cutlets at a time, or as many that will fit into the pan. Fry each side of the cutlets until they are golden brown and the interior temperature reaches 165 degrees Fahrenheit. This should take about 10–15 minutes.
And just like that, you have crispy, crunchy and delicious chicken katsu. Dip your chicken into your already preparing dipping oil, and you’re ready to go! Enjoy!
Read more: draxe.com