Chicken Katsu with Creamy Slaw

This crisp Japanese chicken direction comes complete with a creamy heat salad on the aspect. Serve with steamed rice or buckwheat soba noodles to spherical out the meal. we tend to wish to use chicken cutlets created with dark-meat chicken thighs—they have over doubly the immune-boosting atomic number 30 of white-meat chicken breasts.

Nutrition profile

Dairy-Free

Healthy Aging

Healthy Immunity H

ealthy physiological state

Low-Calorie

Ingredients

4 boneless, skinless chicken thighs (about 1¼ pounds), trimmed

¼ teaspoon salt

¼ teaspoon ground pepper

three tablespoons general-purpose flour

one giant egg, beaten

one cup panko breadcrumbs, ideally food grain

five tablespoons peanut or grapeseed oil

four scallions, sliced

one tablespoon minced contemporary ginger

vi cups thinly sliced red cabbage

½ cup grated carrot

2 tablespoons dressing

two tablespoons reduced-sodium condiment

2 tablespoons rice vinegar

one teaspoon white sugar

Preparation

Place chicken between two items of wrapper. Pound with the sleek aspect of a meat mallet or serious frypan to regarding ¼-inch thickness. Sprinkle with salt and pepper. Place flour, egg and panko in 3 separate shallow dishes. Dredge the chicken in flour, shaking off excess, then dip in egg, lease excess drip off, then coat either side with panko.

Heat one tablespoon oil in an exceedingly giant frypan over medium-high heat. Add 0.5 the chicken, scale back heat to medium and cook till golden, three to four minutes. flip the chicken over and swirl in one tablespoon oil. Continue preparation till golden brown on the second aspect and fried through, three to four minutes a lot of. Transfer the chicken to a plate and tent with foil. Repeat with the remaining chicken and a couple of tablespoons oil. Wipe out the pan.

Heat the remaining one tablespoon oil within the pan over medium heat. Add scallions and ginger and cook, stirring, for thirty seconds. Add cabbage and carrot; cook, stirring usually, till the cabbage simply starts to wilt, one to two minutes. take away from heat.

Combine dressing, soy sauce, vinegar and sugar in an exceedingly medium bowl. Add the cabbage mixture and toss till well combined. Slice the chicken and serve with the salad.

Nutrition data

Serving size: 1 thigh & 1 cup slaw each

Per serving: 539 calories;34 g fat(7 g sat); 4 g fiber; 26 g carbohydrates; 84 mg calcium; 4 mg iron; 611 mg sodium; 577 mg potassium ;33 g protein; 53 mcg folate; 144 mg cholesterol; 7 g sugars; 1 g added sugars; 3,756 IU vitamin A; 64 mg vitamin C;

Carbohydrate Servings: 1½

Nutrition Bonus: Vitamin C (107% daily value), Vitamin A (75% dv), Iron (22% dv)

Exchanges: 1 starch, 2 vegetable, 3½ lean meat, ½ medium-fat meat, 4½ fat

See: Miso Soup with Clams & Spinach

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