Indulge in a savory yet sweet fusion with this High-Protein Pumpkin Spice Chicken Katsudon. By using high-protein cereal and air-frying, this dish retains its deliciously crispy texture without unnecessary fats. Perfect for those aiming to boost their protein intake while enjoying traditional Japanese flavors with a modern twist.
Ingredients
Chicken Katsu:
๐ฅฉ 130 grams lean pork loin chop, fat trimmed
๐ง Salt
๐ถ๏ธ Pepper
๐ 1 teaspoon soy sauce
๐ฝ 1 tablespoon cornstarch
๐ฅ 1 egg
๐ฅฃ 12 grams crushed Heritage Flakes cereal
๐ 3 grams Japanese panko
๐ฟ Oil spray
Sauce & Egg:
๐ง
1/4 onion, sliced
๐ 1 teaspoon soy sauce
๐ฅ 1/2 teaspoon dashi powder
๐ถ 1 teaspoon mirin
๐ฏ 1/2 teaspoon sugar or monk fruit
๐ฅ 1 egg and remainder of previous egg
๐ฅ 30 grams egg whites
Base:
๐ 100 grams cooked white rice
Instructions
1- Prepare the Pork:
- Season the pork loin chop with salt, pepper, and soy sauce.
- Dust with cornstarch for an even coating.
- Dip the pork chop into the beaten egg, ensuring it is thoroughly coated.
- Coat with crushed Heritage Flakes cereal and panko for a higher-protein, crispy crust.
2- Cooking the Katsu:
- Preheat your air fryer Ninja Air Fryer Max XL to 400 degrees Fahrenheit.
- Place the coated pork chop in the air fryer and cook for 12-14 minutes, flipping halfway through. Alternatively, pan-fry until golden and cooked through.
- Slice the cooked pork chop into strips and set aside.
3- Prepare the Sauce & Eggs:
- In a pan, combine sliced onions, soy sauce, dashi powder, mirin, sweetener, and a splash of water. Simmer on medium heat until the onions are tender.
- Add the egg, the remainder of the first egg used for coating, and egg whites. Cover the pan and allow the eggs to steam and set.
4- Assemble the Katsudon:
- Place the cooked white rice in a bowl as the base.
- Pour the egg mixture over the rice, then top with the sliced katsu.
- Garnish with additional herbs like scallions or nori strips, if desired.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 2
Calories: 490
Protein: 47 g
Carbohydrates: 38 g
Fat: 17 g
Equipment:
- Air fryer Ninja Air Fryer Max XL
- Mixing bowls
- Frying pan
- Cooking spoon
Cooking Tips
- Use a combination of high-protein cereal and panko to increase protein content while maintaining a crunchy texture.
- Opt for air frying or baking as a healthier alternative to deep frying to significantly reduce fat content.
- Incorporating egg whites and crushed cereal into the sauce can enhance the dishโs nutritional profile.
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Stephanie Ho: https://www.youtube.com/@stephaniehho