RECIPE BY LEANDRA ROUSE | PHOTOGRAPHY BY SAM EMMONS
There’s a lot to like about rooster 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 standard preparation. Almond flour accommodates seven grams of protein in only a quarter of a cup.
On this recipe crispness is king. There are a number of the way to take care of 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, rooster is used as the primary ingredient. However different protein sources may simply be swapped, resembling 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 may simply be constituted of scratch utilizing one tablespoon ketchup, 2 1/2 teaspoons oyster sauce, 1 1/2 teaspoons worcester, and one teaspoon honey. Intention 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 rooster thighs
¼ teaspoon kosher salt
¼ teaspoon freshly floor black pepper
¼ cup almond flour
1 giant 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 rooster from the fridge and wash and dry every bit effectively. Season frivolously 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 commonly 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 rooster into the almond flour, then into the egg combination, and at last into the golden panko. Place the rooster items onto the wire rack baking sheet. As soon as all of the rooster has been breaded, add them to the oven and bake at 400ºF or till rooster’s inside 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 info is for academic functions solely and isn’t meant as an alternative to medical analysis or therapy. You shouldn’t use this info to diagnose or deal with a well being downside or situation. All the time verify together with your physician earlier than altering your food regimen, 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 shoppers 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 by means of her in-home private coaching enterprise. As a dietary marketing consultant to cooks, Leandra helps to develop and market wellness merchandise and ideas. Over her profession, Leandra has labored extensively with prime Bay Space firms resembling Fitbit, Airbnb, Asana, Hole, bobbie, Tipsy, and extra, to create participating wellness content material and education schemes. Leandra lives together with her husband and two younger ladies on the Large Island of Hawaii, and loves the problem of feeding and shifting together with her infants.
