Chicken Katsu Meal Prep
Serves 2
Directions
- 1Season chicken thighs with salt and pepper.
- 2Prepare the Katsu sauce by mixing ketchup, brown sugar, Worcestershire sauce, garlic powder, and oyster sauce.
- 3Shred the green cabbage.
- 4Pound the chicken thighs to half an inch thick.
- 5Season chicken thighs with salt and pepper again.
- 6In a bowl, crack and whisk the egg, flour, water, salt, pepper, and garlic powder to make a batter-like consistency.
- 7Fully dip the chicken thighs into the batter, then place them on panko breadcrumbs and coat completely.
- 8Place the coated chicken thighs into the air fryer.
- 9Coat the top of the chicken with a quick spray of oil.
- 10Cook at 180 °C for 10 minutes, then flip and cook for another 7–10 minutes until the inside is completely cooked through, and the crust is crispy brown.
- 11Slice the cooked chicken katsu into pieces.
- 12In a meal prep container, add cooked rice.
- 13Add shredded cabbage to the meal prep container.
- 14Add the sliced chicken katsu to the meal prep container.
- 15Serve with the homemade katsu sauce on the side.
Ingredients
- 310 gram boneless, skinless chicken thigh
- 0.5 tsp salt
- 0.5 tsp black pepper
- 45 gram Panko Breadcrumbs
- 5 ml cooking spray oil
- 1 egg
- 32 gram flour
- 1.5 tbsp water
- 0.5 tsp garlic powder
- 4 tbsp ketchup
- 1 tbsp brown sugar
- 2 tbsp Worcestershire sauce
- 2 tbsp oyster sauce
- 200 gram cooked rice
- 140 gram shredded green cabbage
Equipment
meat tenderizerbowlwhiskplateair fryerknifemeal prep containerchopsticks
Tips
- Use chicken thighs over pork to save on calories while maintaining juiciness.
- Panko breadcrumbs provide the desired crunch.
- Adjust air fryer cooking times as they may vary.
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