Preparation time is 15minutes
Cook time is 25minutes
Total time is 40minutes
Serve is for 4 people
Difficulty level: 2 out of 4
12 Ingredients
Number of servings
4
- 2 Macro Organic chicken breasts
- 1 Macro Organic free range egg, lightly beaten
- 1 cup panko breadcrumbs
- 5milliliter extra virgin olive oil cooking spray
- 450grams pkt microwave brown rice, cooked according to package instructions
- 1/2 red cabbage, finely shredded
- 200grams frozen shelled edamame, blanched
- 1 Macro Organic avocado, halved, deseeded, cut into 8 wedges
- 2 spring onions, thinly sliced, to serve
- 1teaspoons sesame seeds, toasted
- 2tablespoons tonkatsu sauce (to serve)
- 1 Macro Organic lemon , cut into wedges (to serve)
Nutrition per serving
2800kJ / 670Cal
2800 Kilojoules or 670 Calories
32% of daily energy intake*
Protein
33.2grams
Fat
21.7grams
Carbs
82.0grams
Sugars
12.8grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Description
In need of last-minute dinner inspiration? Bring delicious Japanese flavours to the table with this healthier take on crispy chicken katsu
Method
Step 1 of 3
Preheat oven to 220°C/200°C fan-forced. Line a baking tray with baking paper. Split each chicken breast in half to make two thin fillets. Using a rolling pin, lightly beat chicken between two sheets of baking paper until it’s an even thickness (about 1cm).
Step 2 of 3
Place egg in a shallow bowl. Dip chicken, one at a time, in egg to coat, then coat in panko crumbs. Place on tray and spray with a little oil. Bake for 25 minutes or until golden, turning carefully halfway through cooking. Thickly slice.
Step 3 of 3
Divide rice among bowls, and top with cabbage, edamame, avocado and sliced chicken. Sprinkle with onion and sesame seeds. Serve with sauce and lemon wedges.
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