Think about tender rooster fillets, completely golden and crispy on the surface but splendidly juicy on the within, all achieved with simply 5 easy substances. That”s the magic of Hen Katsu, a conventional Japanese dish that includes thinly sliced rooster fillets breaded in Japanese-style breadcrumbs often called “Panko”, imparting an irresistibly crunchy but ethereal texture.
Why it is best to strive Hen Katsu:
1. Hen Katsu achieves a burst of taste with only a handful of substances. Its minimalistic seasoning method permits the pure essence of the rooster to shine, enhanced by the crispy Panko coating.
2. Not like many recipes that decision for extreme quantities of flour, resulting in potential waste and miscalculated Weight Watchers factors, Hen Katsu makes use of minimal Panko, making it a extra environment friendly choice. Moreover, the tonkatsu sauce accompanying Hen Katsu might be crafted with low-sugar ketchup, decreasing total factors for Weight Watchers. So, rooster katsu is a method to take pleasure in breaded rooster with only a few factors.
Preparation Time: 10 minutes
Cooking Time: 12-Quarter-hour
Servings: 4
3 WW Factors Per Serving.
Substances:
- Â 4 rooster cutlets, thinly sliced, 600 g.
- Salt and pepper, to style
- 1 egg
- 1 teaspoon paprika
- 1 cup Panko breadcrumbs (50 g)
- Olive oil spray
Directions:
1. Put together the Hen Cutlets: Season the rooster cutlets with salt and pepper on each side.
2. In a shallow bowl, beat the egg and add paprika, mixing properly. Dip every rooster cutlet into the egg combination, making certain it’s properly coated.
3. Coat with Panko: In one other shallow bowl, place the Panko breadcrumbs. Take every rooster cutlet from the egg combination and coat it evenly with Panko breadcrumbs, urgent gently to stick.
4. Cooking within the Air Fryer: Preheat the air fryer to 400°F (200°C) for 3 minutes. Place the breaded rooster cutlets within the air fryer basket in a single layer, making certain they aren’t overlapping. Calmly spray the highest of the rooster cutlets with olive oil spray.
5. Cook dinner within the air fryer for 12-Quarter-hour, flipping midway by, till the rooster is cooked by and the breadcrumbs are golden brown and crispy.
6. Serving: As soon as cooked, take away the rooster cutlets from the air fryer and allow them to relaxation for a couple of minutes. Serve the Weight Watchers Hen Katsu sizzling, garnished with a squeeze of recent lemon juice if desired.
Notice: To make a Weight Watchers-friendly tonkatsu sauce, mix low-sugar ketchup, soy sauce, mirin, a pinch of garlic powder, and a low-calorie sweetener like stevia or monk fruit extract. Regulate the sweetness and seasoning to style, then warmth the combination in a saucepan till warmed by. Serve alongside Hen Katsu for a scrumptious dipping sauce with out the guilt.
Variations and Substitutions:
1. Tonkatsu: This variation substitutes rooster with pork chops, leading to a dish often called Tonkatsu.
2. Thighs vs. Breast: Whereas Hen Katsu is historically made with rooster breast for zero factors on Weight Watchers, you may experiment with rooster thighs for a richer taste, though it could enhance the purpose rely.
3. Â Cooking Methodology: Whereas the normal technique entails deep-frying with loads of oil at a particular temperature, you may go for air frying for a more healthy different. Whereas it could not replicate the precise texture of deep-frying, it nonetheless affords a comforting and crispy outcome.
Suggestions and Methods for making Hen Katsu:
1. When making ready the Tonkatsu sauce, mix soy sauce, low-sugar ketchup, mirin, stevia, and different seasonings to style.
2. To make cleansing up simpler, line the air fryer basket with aluminum foil earlier than cooking the Hen Katsu. This helps to catch any drips or crumbs, making cleanup a breeze.
3. Whereas historically served with rice, you may go for a lighter different by pairing Hen Katsu with a refreshing cabbage and carrot salad.
By following the following tips and variations, you may create a scrumptious and satisfying Hen Katsu dish that is positive to please each your style buds and your waistline.
WW Factors
Raw boneless skin-less rooster breast 0 factors
Egg 0 factors
Panko breadcrumbs 9 factors
Paprika 0 factors
Olive oil 1 level
Hen Katsu
With our ideas and variations, you may create a scrumptious and satisfying Hen Katsu dish that is positive to please each your style buds and your waistline.
Substances Â
- 4 rooster cutlets,thinly sliced,600 g.
- Salt and pepper,to style
- 1 egg
- 1 teaspoon paprika
- 1 cup Panko breadcrumbs (50 g)
- Olive oil spray
DirectionsÂ
Put together the Hen Cutlets:Season the rooster cutlets with salt and pepper on each side.
In a shallow bowl,beat the egg and add paprika,mixing properly. Dip every rooster cutlet into the egg combination,making certain it’s properly coated.
Coat with Panko:In one other shallow bowl,place the Panko breadcrumbs. Take every rooster cutlet from the egg combination and coat it evenly with Panko breadcrumbs,urgent gently to stick.
Cooking within the Air Fryer:Preheat the air fryer to 400°F (200°C) for 3 minutes. Place the breaded rooster cutlets within the air fryer basket in a single layer,making certain they aren’t overlapping. Calmly spray the highest of the rooster cutlets with olive oil spray.
Cook dinner within the air fryer for 12-Quarter-hour,flipping midway by,till the rooster is cooked by and the breadcrumbs are golden brown and crispy.
Serving:As soon as cooked,take away the rooster cutlets from the air fryer and allow them to relaxation for a couple of minutes. Serve the Weight Watchers Hen Katsu sizzling,garnished with a squeeze of recent lemon juice if desired.
Notes
With solely 3 WW factors
Vitamin
Serving:177gEnergy:251kcalCarbohydrates:10gProtein:36gFats:6.3gSaturated Fats:1.4gLdl cholesterol:156mgSodium:753mgPotassium:539mgFiber:0.6gSugar:0.1gCalcium:16mgIron:0.9mg
