RECIPE BY LEANDRA ROUSE | PHOTOGRAPHY BY SAM EMMONS
There’s a lot to like about hen katsu: crunchy exterior, tangy sauce, and flexibility, a lot? But in case your dedication to reduce fried meals has eliminated this Japanese staple out of your wholesome residence cooking repertoire, you’re in luck. This baked model substitutes gluten-free panko and almond flour as a protein-rich various to the normal preparation. Almond flour comprises seven grams of protein in only a quarter of a cup.
On this recipe crispness is king. There are a selection of how to keep up that satisfying crunch with a baked model. The success of the ultimate recipe got here from pre-toasting the panko and likewise baking it on a wire rack. To keep up most crunch, serve this dish instantly.
On this recipe, hen is used as the primary ingredient. However different protein sources may simply be swapped, equivalent to tofu, fish, or pork. This katsu was served with brown rice and a ribbon carrot and cucumber salad to construct a balanced wholesome meal. Pairing with Tonkatsu sauce is a should and might simply be comprised of scratch utilizing one tablespoon ketchup, 2 1/2 teaspoons oyster sauce, 1 1/2 teaspoons worcester, and one teaspoon honey. Purpose for one teaspoon or much less of katsu sauce for serving dimension.
INGREDIENTS:
1 cup gluten-free Panko Japanese bread crumbs
1 teaspoon extra-virgin olive oil
1 pound boneless skinless hen thighs
¼ teaspoon kosher salt
¼ teaspoon freshly floor black pepper
¼ cup almond flour
1 massive egg
1 Tbsp water
To serve
1 teaspoon of your favourite Tonkatsu sauce
INSTRUCTIONS:
Preheat the oven to 400ºF. Put together your baking sheet by including a wire baking tray. Take away hen from the fridge and wash and dry each bit nicely. Season evenly with salt and pepper and put aside to deliver to room temperature.
To pre toast the panko bread crumbs. Warmth olive oil in a chilly pan and add panko. Stir frequently till all panko are golden brown. Set the panko apart and permit the pan to chill.
Put together your breading station by arranging two shallow dishes close to the baking sheet—one with almond flour, and the opposite with a whisked egg and one tablespoon of water.
When you’re prepared to start, dip a person piece of hen into the almond flour, then into the egg combination, and at last into the golden panko. Place the hen items onto the wire rack baking sheet. As soon as all of the hen has been breaded, add them to the oven and bake at 400ºF or till hen’s inner temperature reads 165ºF. This takes about 25 to half-hour.
Serve instantly with a squeeze of lemon and your favourite Tonkatsu sauce.
Makes 6 servings.
NUTRITION FACTS (PER SERVING) WITHOUT SAUCE:
Energy 200
Protein 18 g
Complete fats 7 g
Saturated fats 1.5 g
Ldl cholesterol 100 mg
Carbs 14 g
Fiber 1 g
Complete sugars 1 g
Added sugars 0 g
Sodium 230 mg
This data is for academic functions solely and isn’t supposed as an alternative choice to medical analysis or therapy. You shouldn’t use this data to diagnose or deal with a well being downside or situation. All the time examine along with your physician earlier than altering your weight loss program, altering your sleep habits, taking dietary supplements, or beginning a brand new health routine.
Leandra Rouse
Leandra is a Fitbit coach and culinary nutritionist who has 20 years of expertise serving to her purchasers discover pleasure of their well being journey. She practices useful health as a health coach within the Uncover part of the Fitbit app, in addition to via her in-home private coaching enterprise. As a dietary guide to cooks, Leandra helps to develop and market wellness merchandise and ideas. Over her profession, Leandra has labored extensively with high Bay Space corporations equivalent to Fitbit, Airbnb, Asana, Hole, bobbie, Tipsy, and extra, to create participating wellness content material and teaching programs. Leandra lives together with her husband and two younger women on the Huge Island of Hawaii, and loves the problem of feeding and shifting together with her infants.