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Gluten-Free Potato Chip Chicken Katsu

Published March 12, 2019
2 minute read
A bowl of sliced chicken katsu is placed on top of a bed of rice with sliced radishes, cucumbers, and shredded purple cabbage. A fork rests on a pink napkin next to the bowl. Lemon wedges and a small bowl of sauce are on the side, along with a pair of drinking glasses. MyFitnessPal Blog
Published March 12, 2019
2 minute read
In This Article

Active time: 35 minutes Total time: 45 minutes

Katsu is a common Japanese preparation for crispy chicken or pork cutlets. The meat is breaded with panko bread crumbs and then deep fried until golden brown. In this healthier interpretation, we skip the wheat breading and opt for a crust of crushed baked potato chips. The chips give you the same crisp exterior you crave, while making it gluten free.

Instead of deep frying, the chicken breasts are baked in the oven on a rack-lined sheet pan. The rack allows the hot air to circulate, giving your chicken supreme crunch all around. Serve over rice with fresh vegetables and a simplified spin on a punchy tonkatsu sauce made with everyday pantry staples. Save any leftover tonkatsu sauce for brushing on shrimp or chicken before it hits the grill or as a dip for a seared steak.

Gluten-Free Potato Chip Chicken Katsu

Ingredients

  • 1 cup (30g) baked potato chips
  • 3 tablespoons (27g) gluten-free all-purpose flour (such as Cup4Cup brand)
  • 1 large egg
  • 2 small boneless skinless chicken breast halves (about 3/4 pound or 340g), pounded to 1/2-inch (1.27cm) thickness (your butcher can do this for you)
  • Kosher salt and pepper, to taste
  • 3 tablespoons low-sodium ketchup
  • 2 teaspoons Worcestershire
  • 1 teaspoon low-sodium Tamari
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon ground ginger

Optional garnishes

  • Persian cucumber, thinly sliced
  • Radish, thinly sliced
  • Red cabbage, finely shredded
  • Scallions, thinly sliced
  • Lemon wedges

Directions

Preheat oven to 425°F (218ºC) and set a wire rack in a rimmed baking sheet. Grease the rack with nonstick cooking spray.

Pour the potato chips into a resealable plastic bag. Press out any air and seal the top. Using the bottom of a skillet or a rolling pin, gently crush the potato chips until they are finely ground. Pour the potato chips into a shallow bowl. In a second shallow bowl, add the gluten-free flour. In a third shallow bowl, lightly beat the egg.

Pat chicken breasts dry and season with salt and pepper. Working one at a time, dredge the chicken in the flour, shaking off any excess. Dip in the eggs and then coat with the crushed potato chips. Press firmly with your hands to help the chips adhere. Set the chicken breast on the prepared baking sheet and repeat with the remaining chicken breast. Bake the chicken for 15–17 minutes or until cooked through. Let rest for 5 minutes.

Meanwhile, in a small bowl, make your tonkatsu sauce by whisking the ketchup with the Worcestershire, tamari, mustard, ground ginger and 1 tablespoon of water.

Serve with steamed brown rice divided between two shallow bowls. Slice the chicken breasts and place on top of each bowl. Garnish with cucumber, radishes, red cabbage and scallions. Serve right away with lemon wedges and tonkatsu sauce.

Serves: 2 | Serving Size: 1 chicken breast

Nutrition (per serving): Calories: 452; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 225mg; Sodium: 617mg; Carbohydrate: 39g; Dietary Fiber: 3g; Sugar: 7g; Protein 49g

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