Katsudon

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:
🥩 130 grams lean pork loin chop, fat trimmed
🧂 Salt
🌶️ Pepper
🍛 1 teaspoon soy sauce
🌽 1 tablespoon cornstarch
🥚 1 egg
🥣 12 grams crushed Heritage Flakes cereal
🍞 3 grams Japanese panko
🌿 Oil spray

Sauce & Egg:
🧅 1/4 onion, sliced
🍛 1 teaspoon soy sauce
🥄 1/2 teaspoon dashi powder
🍶 1 teaspoon mirin
🍯 1/2 teaspoon sugar or monk fruit
🥚 1 egg and remainder of previous egg
🥚 30 grams egg whites

Base:
🍚 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 dish’s nutritional profile.

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Stephanie Ho: https://www.youtube.com/@stephaniehho

#stephaniehho

High-Protein Pumpkin Spice Chicken Katsudon