Think about tender rooster fillets, completely golden and crispy on the surface but splendidly juicy on the within, all achieved with simply 5 easy elements. That”s the magic of Hen Katsu, a standard Japanese dish that includes thinly sliced rooster fillets breaded in Japanese-style breadcrumbs generally known as “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 elements. Its minimalistic seasoning strategy 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 possibility. Moreover, the tonkatsu sauce accompanying Hen Katsu will be crafted with low-sugar ketchup, decreasing total factors for Weight Watchers. So, rooster katsu is a strategy 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:
- 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 either side.
2. In a shallow bowl, beat the egg and add paprika, mixing effectively. Dip every rooster cutlet into the egg combination, guaranteeing it’s effectively 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, guaranteeing they don’t seem to be overlapping. Flippantly spray the highest of the rooster cutlets with olive oil spray.
5. Cook dinner within the air fryer for 12-Quarter-hour, flipping midway via, till the rooster is cooked via 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 scorching, garnished with a squeeze of contemporary 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. Modify the sweetness and seasoning to style, then warmth the combination in a saucepan till warmed via. 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 generally known as Tonkatsu.
2. Thighs vs. Breast: Whereas Hen Katsu is historically made with rooster breast for zero factors on Weight Watchers, you’ll be able to experiment with rooster thighs for a richer taste, though it could enhance the purpose rely.
3. Cooking Methodology: Whereas the normal methodology entails deep-frying with loads of oil at a particular temperature, you’ll be able to go for air frying for a more healthy various. Whereas it could not replicate the precise texture of deep-frying, it nonetheless gives a comforting and crispy outcome.
Ideas and Methods for making Hen Katsu:
1. When getting 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’ll be able to go for a lighter various by pairing Hen Katsu with a refreshing cabbage and carrot salad.
By following the following pointers and variations, you’ll be able to 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’ll be able to create a scrumptious and satisfying Hen Katsu dish that is positive to please each your style buds and your waistline.
Substances
- 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
-
Put together the Hen Cutlets: Season the rooster cutlets with salt and pepper on either side.
-
In a shallow bowl, beat the egg and add paprika, mixing effectively. Dip every rooster cutlet into the egg combination, guaranteeing it’s effectively 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, guaranteeing they don’t seem to be overlapping. Flippantly spray the highest of the rooster cutlets with olive oil spray.
-
Cook dinner within the air fryer for 12-Quarter-hour, flipping midway via, till the rooster is cooked via 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 scorching, garnished with a squeeze of contemporary lemon juice if desired.
Notes
With solely 3 WW factors
Diet
Serving: 177gEnergy: 251kcalCarbohydrates: 10gProtein: 36gFats: 6.3gSaturated Fats: 1.4gLdl cholesterol: 156mgSodium: 753mgPotassium: 539mgFiber: 0.6gSugar: 0.1gCalcium: 16mgIron: 0.9mg
