579 kcal
43g protein · 27 min
Chicken Katsu (air-fried)
A leaner Japanese katsu: pounded chicken breast in a light crisp crust, air-fried instead of deep-fried, with a katsu sauce mixed from tomato purée and kicap manis — all the crunch and tang, minus a whole pan of frying oil.
579 kcal43g ProteinAir fryer
579 kcal↓ saves ~ 60 kcal
Traditional deep-fried chicken katsu≈640 kcal
MakanFit579 kcal
P 43gC 73gF 11gFib 4g
Why it fits your goal
JapaneseDashi-built umami, light on oil, heavy on steam/grill — we fill in the portion size and protein.
Key ingredients
- Chicken breast · 31.5g
- Egg · 3.8g
- Plain wheat flour · 2.5g
Prep
12
min
Cook
15
min
Serve
1
Servings
Total · 27 min
Equipment needed:🌬️ Air fryer
Share this dishServings
1
Protein· 2
- 140 g chicken breast (pounded flat)140g
- 30 g beaten egg (about ½)30g
Carbs· 2
- 25 g plain flour (for coating)25g
- 55 g jasmine rice (raw, cooked)(staple)55g
Vegetables· 1
- 60 g cabbage (finely shredded)60g
Sauces· 2
- 20 g tomato purée (for sauce)20g
- 6 g sweet soy (for sauce)6g
Spices· 1
- pinch of salt(staple)2g
Fats & oils· 1
- 4 g cooking oil (to spray/brush)4g
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