Chicken Katsu Meal Prep

Serves 2
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Directions

  1. 1Season your chicken thighs with salt and pepper.
  2. 2Season your chicken thighs with salt and pepper.
  3. 3Season your chicken thighs with salt and pepper.
  4. 4Pound your chicken thighs to half an inch thick.
  5. 5Pound your chicken thighs to half an inch thick.
  6. 6Pound your chicken thighs to half an inch thick.
  7. 7In a bowl, crack and whisk your egg, flour, water, salt, pepper, and garlic powder to make a batter-like consistency.
  8. 8In a bowl, crack and whisk your egg, flour, water, salt, pepper, and garlic powder to make a batter-like consistency.
  9. 9In a bowl, crack and whisk your egg, flour, water, salt, pepper, and garlic powder to make a batter-like consistency.
  10. 10Pour panko breadcrumbs on a plate. Fully dip the chicken thighs into the batter.
  11. 11Pour panko breadcrumbs on a plate. Fully dip the chicken thighs into the batter.
  12. 12Pour panko breadcrumbs on a plate. Fully dip the chicken thighs into the batter.
  13. 13Place the chicken on top of the panko breadcrumbs and mix until fully coated, and put it into the air frier. Repeat this “dipping into the batter and coating with panko breadcrumb process” with every chicken thigh.
  14. 14Place the chicken on top of the panko breadcrumbs and mix until fully coated, and put it into the air frier. Repeat this “dipping into the batter and coating with panko breadcrumb process” with every chicken thigh.
  15. 15Place the chicken on top of the panko breadcrumbs and mix until fully coated, and put it into the air frier. Repeat this “dipping into the batter and coating with panko breadcrumb process” with every chicken thigh.
  16. 16Coat the top of the chicken with a quick spray of oil.
  17. 17Coat the top of the chicken with a quick spray of oil.
  18. 18Coat the top of the chicken with a quick spray of oil.
  19. 19Cook for 360°F for 10 min then flip & cook for another 7-10 minutes until the inside is completely cooked through & the crust is crispy brown (cooking times vary with different air-friers).
  20. 20Cook for 360°F for 10 min then flip & cook for another 7-10 minutes until the inside is completely cooked through & the crust is crispy brown (cooking times vary with different air-friers).
  21. 21Cook for 360°F for 10 min then flip & cook for another 7-10 minutes until the inside is completely cooked through & the crust is crispy brown (cooking times vary with different air-friers).
  22. 22Chop your cabbage into small pieces.
  23. 23Chop your cabbage into small pieces.
  24. 24Chop your cabbage into small pieces.
  25. 25In a small bowl, mix ketchup, brown sugar, worcestershire sauce, garlic powder, and oyster sauce to make your katsu sauce.
  26. 26In a small bowl, mix ketchup, brown sugar, worcestershire sauce, garlic powder, and oyster sauce to make your katsu sauce.
  27. 27In a small bowl, mix ketchup, brown sugar, worcestershire sauce, garlic powder, and oyster sauce to make your katsu sauce.
  28. 28In a meal prep container, add half of your steamed rice, half of your chicken katsu, half of your shredded cabbage, and keep half of your sauce on the side and enjoy!
  29. 29In a meal prep container, add half of your steamed rice, half of your chicken katsu, half of your shredded cabbage, and keep half of your sauce on the side and enjoy!
  30. 30In a meal prep container, add half of your steamed rice, half of your chicken katsu, half of your shredded cabbage, and keep half of your sauce on the side and enjoy!

Ingredients

  • 11 oz chicken thigh, boneless, skinless, raw
  • 11 oz chicken thigh, boneless, skinless, raw
  • 11 oz chicken thigh, boneless, skinless, raw
  • 0.5 tsp salt
  • 0.5 tsp salt
  • 0.5 tsp salt
  • 0.5 tsp black pepper
  • 0.5 tsp black pepper
  • 0.5 tsp black pepper
  • 0.75 cup Panko Breadcrumbs
  • 0.75 cup Panko Breadcrumbs
  • 0.75 cup Panko Breadcrumbs
  • 0.33 second cooking spray oil
  • 0.33 second cooking spray oil
  • 0.33 second cooking spray oil
  • 1 egg
  • 1 egg
  • 1 egg
  • 0.25 cup flour
  • 0.25 cup flour
  • 0.25 cup flour
  • 0.5 tsp salt
  • 0.5 tsp salt
  • 0.5 tsp salt
  • 0.5 tsp black pepper
  • 0.5 tsp black pepper
  • 0.5 tsp black pepper
  • 0.5 tsp garlic powder
  • 0.5 tsp garlic powder
  • 0.5 tsp garlic powder
  • 1.5 tbsp water
  • 1.5 tbsp water
  • 1.5 tbsp water
  • 4 tbsp ketchup
  • 4 tbsp ketchup
  • 4 tbsp ketchup
  • 1 tbsp brown sugar
  • 1 tbsp brown sugar
  • 1 tbsp brown sugar
  • 2 tbsp Worcestershire sauce
  • 2 tbsp Worcestershire sauce
  • 2 tbsp Worcestershire sauce
  • 2 tbsp oyster sauce
  • 2 tbsp oyster sauce
  • 2 tbsp oyster sauce
  • 0.5 tbsp garlic powder
  • 0.5 tbsp garlic powder
  • 0.5 tbsp garlic powder
  • 1 cup cooked rice
  • 1 cup cooked rice
  • 1 cup cooked rice
  • 2 cups shredded green cabbage
  • 2 cups shredded green cabbage
  • 2 cups shredded green cabbage

Equipment

cutting boardmeat malletbowlplateair fryermeal prep containerchopsticksknifewhisk

Tips

  • Use chicken thighs over pork to save on calories while maintaining juiciness.
  • Panko breadcrumbs provide a desirable crunch.
  • The homemade katsu sauce is a five-ingredient easy recipe.