Baked Chicken Katsu with Rice and Cabbage
Makes 1 serving

INGREDIENTS
180 g Chicken breast (Bashed flat to 1.5 cm. The crumb only stays crisp if the chicken is done before it burns. Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.)
25 g Panko breadcrumbs (Panko. Twenty-five grams coats one flattened breast with a little left on the plate.)
10 g Plain flour
1 white, about 33 g Egg white
8 sprays, about 2 g Olive oil spray (Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.)
120 g Cooked white rice (Cooked weight. About 50 g of dry rice becomes 130 g cooked.)
100 g White cabbage (Shredded as finely as you can manage. It is the freshness against the crumb.)
1 tbsp, about 15 g Tomato ketchup
1 tsp, about 5 g Worcestershire sauce
1 tsp (3 g) Sesame seeds

METHOD
1. Heat the oven to 220°C with a wire rack over a tray inside it.
2. Season the flattened chicken, dust it in the flour, dip it in the egg white and press it firmly into the panko on both sides.
3. Spray both sides well, lay it on the hot rack and bake for twenty minutes, turning once, until the crumb is golden and the centre is no longer pink.
4. Mix the ketchup and worcestershire for the sauce. Slice the chicken into strips and serve over the rice with the cabbage, the sauce and sesame seeds.

Contains gluten cereals, eggs, fish and sesame.
The original is made with anchovies and barley malt vinegar. Vegan versions carry neither.

RECIPE NOTES
Deep-fried katsu absorbs 15 to 20 g of oil in the crumb. Two grams of spray on a hot rack gets you most of the crunch and the whole plate stays under 600 kcal.
The rack matters. On a flat tray the underside steams and goes soft.

Full recipe: https://www.getfuel8.com/recipes/baked-chicken-katsu
