Chicken Katsu (air-fried)

0/5

Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

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

  1. Butterfly and pound the chicken breast to an even ~1.5 cm cutlet, then season both sides with a little salt.

    Why? An even, thin cutlet cooks through in minutes and stays juicy — a thin katsu simply doesn't need a deep-fry pan.

    Tip: Cover with cling film before pounding so the juices don't splatter.

    Next up:Dredge the cutlet in flour, dip in beaten egg, then coat once more in a thin layer of flour, pressing it firm.

  2. Dredge the cutlet in flour, dip in beaten egg, then coat once more in a thin layer of flour, pressing it firm.

    Why? The flour–egg–flour double coat sets into a crumb-like crisp shell in the air fryer, giving that crunchy katsu bite without a pot of frying oil.

    Next up:Spray or brush the crust with 4 g oil, then air-fry at 200 °C for 12 min, flipping once halfway.

  3. 12 min · hands-free

    Spray or brush the crust with 4 g oil, then air-fry at 200 °C for 12 min, flipping once halfway.

    Why? A deep-fried cutlet soaks up 150+ kcal of frying oil; just 4 g misted on top lets the air fryer's hot air crisp the crust golden all the same.
    Watch out: Make sure any dry flour patches get oil — bare flour turns pale and bitter after air-frying.
    12:00

    Next up:In a small bowl, stir the tomato purée, sweet soy and 1 tbsp water together, then warm for 30 sec into a dipping sauce.

  4. In a small bowl, stir the tomato purée, sweet soy and 1 tbsp water together, then warm for 30 sec into a dipping sauce.

    Why? Bottled tonkatsu sauce is loaded with sugar; tomato purée's tang plus a little sweet soy gives that rich sweet-savoury hit with far less of it.

    Next up:Pile the shredded cabbage on a plate, slice the katsu into strips on top, serve with the rice and drizzle or dip in the tomato katsu sauce.

  5. Pile the shredded cabbage on a plate, slice the katsu into strips on top, serve with the rice and drizzle or dip in the tomato katsu sauce.

    Why? Raw shredded cabbage is the classic katsu partner — almost no calories, but it adds fibre and volume so the meal keeps you full.