Air Fry Chicken Katsu
Air Fry Chicken Katsu
Serve: 2
Ingredients:
- 2 chicken breasts (400g)
- Salt and pepper
- 1/2 cup wholemeal flour
- 1 egg (more if needed)
- 1/2 cup panko or wholemeal bread crumbs (more if needed)
- 1 packet coleslaw mix
Katsu sauce:
- 1/3 cup passata tomato sauce
- 1 tbsp Worcestershire sauce
- 1 tbsp oyster sauce
- 1 tsp brown sugar
- 1 tsp garlic powder
Method:
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Tenderise 2 medium boneless, skinless chicken breast about ½-1 cm thick.
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Pat the chicken dry with paper towels, then season all over with salt and pepper.
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Place flour on a large plate.
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Whisk eggs in a shallow plate and breadcrumbs in a third large plate.
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Dip a piece of chicken in the flour mixture, then the egg and finally the panko until evenly coated.
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Place them into an air fryer basket and spray with olive oil on both sides.
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Air fry at 180C for 10 minutes.
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Remove from heat and spray again ( if required) then continue cooking for another 5-6 minutes until golden brown.
- Transfer to a wire rack
Prepare katsu sauce by combining all the ingredients in a small bowl.
Serve with katsu sauce and shredded slaw!
Health Benefits of Ingredients
Chicken breast: High in lean protein to support muscle repair, satiety. Rich in B vitamins (B3, B6) energy metabolism.
Wholemeal flour & breadcrumbs: High in dietary fibre to help with digestion, gut health, blood sugar stability. Contains B vitamins & minerals (iron, magnesium).
Egg: Complete protein for essential amino acids. Choline for brain health/. Vitamin D & B12.
Tomato sauce: Lycopene for antioxidant, heart health. Low-calorie source of vitamin C.
Worcestershire & Oyster sauce: Contains trace minerals like iron, selenium (oyster sauce).
Garlic powder: Contains allicin for anti-inflammatory, antimicrobial properties.
Macros per serve
Cals 380
Protein 48g
Fat 9g
Carbs 25g
Fibre 5g