Prep Time ⇒	10 mins
Cook Time ⇒	15 mins
Protein ⇒	34g
Fat ⇒	35g
Carbs ⇒	69g

_{Savory Chicken Katsudon}

“Ice-cold beer and chicken katsudon – it really doesn’t get much better! I love to serve my katsu with a splash of chili oil for an extra kick,” says Chef Olivia.

Ingredients :

For the Chicken Katsudon:

• 1 1/2 cups (330g) sushi rice
• 2 small (about 500g) free-range chicken breasts
• 4 eggs
• 1/2 cup (75g) plain flour
• 1 1/2 cups (75g) panko breadcrumbs
• 1 tablespoon red miso paste
• Sunflower oil, for shallow frying
• 4 long green shallots (white part finely chopped, green part shredded)
• Shredded toasted nori sheets & black sesame seeds, for serving

For the Cabbage Salad:

• 1 tablespoon sunflower oil
• 2 tablespoons rice wine vinegar
• 2 teaspoons sesame oil
• 1/4 wombok cabbage (about 325g), shredded

Recipe Facts :

Miso paste, a key ingredient in this dish, is not only flavorful but also a powerhouse of nutrients. It’s rich in probiotics, which can support gut health and enhance your immune system. To dive deeper into the health benefits of miso, check out this link. For more delightful recipes, visit Hearty Recipes.

Directions :

Step 1: Cook the sushi rice according to the package instructions. Once done, cover and keep it warm until you’re ready to serve.

Step 2: Slice the chicken breasts in half horizontally, creating 4 thin pieces. In a medium bowl, whisk 2 of the eggs. Place the flour and panko breadcrumbs in separate bowls. Coat each chicken piece in flour, dip it in the whisked egg, and then cover it completely with breadcrumbs. Arrange on a tray and chill for 10 minutes to firm up.

Step 3: In a jug, combine the miso paste with 3/4 cup (180ml) of boiling water. Stir well and set aside.

Step 4: For the cabbage salad, whisk together the sunflower oil, rice wine vinegar, and sesame oil in a medium bowl. Add the shredded cabbage, toss to coat, and set aside until serving.

Step 5: In a large frying pan, heat 2cm of sunflower oil over medium heat. Fry the chicken in batches for 5-6 minutes, turning once, until golden brown. Drain on paper towels and season lightly. Set aside.

Step 6: In a clean, large frying pan, add half of the miso broth and half of the chopped shallots. Bring to a boil. Beat the remaining 2 eggs in a jug. Place two chicken pieces in the pan and carefully pour half of the beaten egg over and around them. Increase the heat to medium-high, cover, and cook for about 3 minutes or until the egg is just set. Using a wide fish slice, gently lift out the chicken and egg, and cut each piece into 5 even slices. Repeat with the remaining chicken, miso, shallots, and egg.

Step 7: In a small bowl, combine the sunflower oil, rice wine vinegar, and sesame oil. Season to taste, then toss with the cabbage salad.

Step 8: To serve, divide the warm rice among serving bowls. Top each bowl with 5 slices of chicken, some cabbage salad, and a sprinkle of shredded shallots, nori, and sesame seeds. Enjoy your delicious meal!

_{The nutritional benefits of the ingredients in Chicken Katsudon :}

1. The Power of Chicken: Lean Protein Source

Chicken is a fantastic source of lean protein, crucial for building and repairing tissues. It supports muscle growth, weight management, and overall health. A single serving of chicken provides essential amino acids that our bodies need for various functions. Plus, it’s rich in B vitamins, particularly niacin (B3) and pyridoxine (B6), which aid in energy metabolism and cognitive function. For more information on the nutritional benefits of chicken, check out this Wikipedia article.

2. The Nutritional Value of Eggs: Nature’s Multivitamin

Eggs, a key ingredient in Chicken Katsudon, are often referred to as nature’s multivitamin. They are packed with high-quality protein and contain all nine essential amino acids. Furthermore, eggs are rich in vitamins D, B6, B12, and minerals such as zinc, iron, and copper. They also contain choline, which is vital for brain health and function. For further details, visit this link on eggs.

3. Rice: A Staple with Sustained Energy

The base of Katsudon is typically white or brown rice, both of which provide carbohydrates for energy. While white rice offers quick energy, brown rice adds the benefits of fiber, which aids digestion and promotes a feeling of fullness. The fiber in brown rice also helps regulate blood sugar levels. To explore more about rice and its varieties, visit this Wikipedia page.

4. Onions: Flavor and Health Benefits Combined

Onions, often included in Katsudon, are not only flavorful but also packed with health benefits. They are low in calories and high in vitamins C and B6, as well as manganese. Onions are known for their anti-inflammatory and antioxidant properties, which can help boost the immune system and reduce the risk of chronic diseases. Learn more about onions here.

5. The Role of Dashi: A Umami-packed Broth

Dashi is a Japanese broth that adds depth and umami to the dish. Traditionally made from kelp (kombu) and dried fish (bonito flakes), dashi is rich in minerals and can contribute to a balanced diet. The umami flavor enhances the overall taste without needing excessive salt, making it a healthier option. To dive deeper into the world of dashi, click here.

6. Panko Breadcrumbs: Crunch with a Twist

Panko breadcrumbs are a lighter alternative to traditional breadcrumbs and are often used for coating the chicken in Katsudon. Made from white bread without crusts, panko provides a delightful crunch while being less dense and calorie-heavy. While they may not offer significant nutritional benefits, they do enhance the texture of the dish. Learn more about panko breadcrumbs here.

7. Soy Sauce: Flavor Enhancer and Antioxidant Properties

Soy sauce is commonly used in Katsudon for seasoning. It adds a savory depth of flavor while also providing some nutrients, including potassium, magnesium, and small amounts of B vitamins. Additionally, fermented soy products contain antioxidants that can help combat oxidative stress in the body. For more on soy sauce, check this article.

8. Vegetables: The Colorful Nutrient Boost

Adding vegetables such as green onions or cabbage not only enhances the dish’s visual appeal but also boosts its nutritional profile. Vegetables are high in vitamins, minerals, and fiber, contributing to overall health. They can help in preventing chronic diseases and maintaining a healthy weight. For an in-depth look at the benefits of various vegetables, visit this page.

9. Health Benefits of Cooking Oils: The Right Choice Matters

The type of oil used for frying can significantly impact the nutritional value of Chicken Katsudon. Opting for healthier oils, such as olive oil or avocado oil, can provide beneficial fats that support heart health. These oils are high in monounsaturated fats and antioxidants. For more information on cooking oils, check this link.

10. A Balanced Meal: Putting It All Together

Chicken Katsudon is not just a delicious meal but a well-rounded dish when prepared thoughtfully. By combining lean protein, healthy fats, carbohydrates, and plenty of vegetables, it offers a balance of macronutrients. Such meals can provide sustained energy, support muscle health, and promote overall well-being. To explore more recipes that focus on balanced nutrition, visit hearty-recipes.com.