Ashley's Chicken Katsu with Tonkatsu Sauce - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Sauce
- 1/2 cup Worcestershire sauce
- 1/4 cup ketchup
- 2 tablespoons soy sauce
- pepper to taste
- Chicken
- 2 cups vegetable oil, for deep-fat frying
- 1/2 cup all-purpose flour
- 1/2 cup panko bread crumbs
- salt and pepper to taste
- 1 egg, beaten
- 2 skinless, boneless chicken breast halves - pounded to 1/4 inch thickness
- 1 green onion, thinly sliced
Instructions
- For the sauce, stir together the Worcestershire sauce, ketchup, and soy sauce, and a pinch of pepper to taste. Set aside.
- Heat oil in deep-fryer to 350 degrees F (175 degrees C).
- Place flour and panko bread crumbs onto separate plates and season with salt and pepper. Place the beaten egg in a medium bowl. Dip flattened chicken pieces first into flour, then egg, and lastly bread crumbs.
- Fry breaded chicken breasts in preheated oil until golden brown and no longer pink in center, about 8 minutes. Transfer to a paper towel-lined plate to absorb excess oil. Slice chicken into thin strips and top with a drizzle of sauce and a sprinkling of sliced green onions. Serve remaining sauce on the side for dipping.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Chicken Breast.
Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when di...
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment