Dinner

Baked Chicken Katsu with Rice and Cabbage

Name: Baked Chicken Katsu with Rice and Cabbage
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 180 g Chicken breast; 25 g Panko breadcrumbs; 10 g Plain flour; 1 white, about 33 g Egg white; 8 sprays, about 2 g Olive oil spray; 120 g Cooked white rice; 100 g White cabbage; 1 tbsp, about 15 g Tomato ketchup; 1 tsp, about 5 g Worcestershire sauce; 1 tsp (3 g) Sesame seeds

Panko-crumbed chicken baked rather than fried, sliced over rice with shredded cabbage and a quick tonkatsu-style sauce. 54 g of protein for 593 kcal.

Calories: 593kcal
Protein: 54g
Fat: 9g
Carbs: 69g

Per serving, makes 1. 20 minutes of work, then twenty minutes in the oven. Published 8 September 2026.

Allergens

Gluten
Eggs
Fish
Sesame

The original is made with anchovies and barley malt vinegar. Vegan versions carry neither.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Chicken breast180 g
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.
Panko breadcrumbs25 g
Panko. Twenty-five grams coats one flattened breast with a little left on the plate.
Plain flour10 g
Egg white1 white, about 33 g
Olive oil spray8 sprays, about 2 g
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
Cooked white rice120 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.
White cabbage100 g
Shredded as finely as you can manage. It is the freshness against the crumb.
Tomato ketchup1 tbsp, about 15 g
Worcestershire sauce1 tsp, about 5 g
Sesame seeds1 tsp (3 g)

Method

Heat the oven to 220°C with a wire rack over a tray inside it.
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.
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.
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.

Worth knowing

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.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.