Katsu Chicken

Katsu Chicken

Ready in 30 minutes Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, November 26, 2017.

with Broccoli steaks and miso drizzle


Ingredients

PICKLED GRAIN SALAD

  • 50g super grain mix
  • ¼ cup frozen shelled edamame beans
  • 1 teaspoon soy sauce
  • ½ teaspoon honey
  • ½ teaspoon sesame oil
  • ½ teaspoon finely grated ginger
  • 1½-2 teaspoons rice wine vinegar
  • ¼ bag radishes
  • ½ Lebanese cucumber

KATSU CHICKEN

  • 275g chicken breast steaks
  • 1 egg
  • 30g wholemeal LSA breadcrumbs
  • 1 teaspoon oil, for cooking (or use spray oil)

BROCCOLI STEAKS

  • ½ broccoli
  • ½ teaspoon oil, for cooking (or use spray oil)
  • 2 teaspoons miso drizzle

TO SERVE

  • 2 tablespoons miso drizzle
  • 1½ teaspoons sesame seeds

Steps

  1. Preheat oven to 220°C. Bring a snall pot of salted water to the boil. Line two oven trays with baking paper. Prepare ginger. Cook super grains in pot of boiling water for about 12 minutes, then add edamame beans and continue to cook for 2-3 minutes, until grains and edamame beans are tender. Drain, rinse under cold water and drain well.
  2. Pat chicken dry and season. Whisk egg in a bowl, add chicken and turn to coat. Shake off excess egg and place on a plate. Sprinkle breadcrumbs over both sides of chicken and press down to stick.
  3. Heat oil in a large, non-stick fry-pan on medium heat. Cook chicken for about 1 minute each side, until golden. Place on prepared tray and bake for 7-11 minutes (depending on thickness), or until cooked through. Turn once during cooking. Remove from oven and set aside to rest.
  4. Quarter broccoli lengthways to make 2 long, equal pieces. Place on second prepared tray, brush each piece with oil and 1 teaspoon of miso drizzle and season. Bake (on rack below chicken) for 12-15 minutes until tender.
  5. In a large bowl, whisk soy sauce, honey, sesame oil, ginger and vinegar. Cut radishes in half and thinly slice and dice cucumber 1cm. Add both, along with cooked grains and edamame beans to bowl with dressing. Toss to coat and season to taste.
  6. 6. Cut cooked chicken in half diagonally.
  7. TO SERVE spoon pickled grain salad onto plates and lay a broccoli steak on the side. Place katsu chicken on top, drizzle over miso drizzle and sprinkle with sesame seeds.

Nutritional Information

Energy 1858 kj
444 kcal
Protein 43.1g
Carbohydrate 26.0g
Fat 26.0g