This Air Fryer Chicken Katsu Is An Instant Weight Watchers Classic

Imagine tender chicken fillets, perfectly golden and crispy on the outside yet wonderfully juicy on the inside, all achieved with just 5 simple ingredients. That’s the magic of Chicken Katsu, a traditional Japanese dish featuring thinly sliced chicken fillets breaded in Japanese-style breadcrumbs known as “Panko”, imparting an irresistibly crunchy yet airy texture.

Why you should try Chicken Katsu:

1. Chicken Katsu achieves a burst of flavor with just a handful of ingredients. Its minimalistic seasoning approach allows the natural essence of the chicken to shine, enhanced by the crispy Panko coating.

2. Unlike many recipes that call for excessive amounts of flour, leading to potential waste and miscalculated Weight Watchers points, Chicken Katsu utilizes minimal Panko, making it a more efficient option. Additionally, the tonkatsu sauce accompanying Chicken Katsu can be crafted with low-sugar ketchup, reducing overall points for Weight Watchers. So, chicken katsu is a way to enjoy breaded chicken with very few points.

Preparation Time: 10 minutes

Cooking Time: 12-15 minutes

Servings: 4

3 WW Points Per Serving.

Ingredients:

•  4 chicken cutlets, thinly sliced, 600 g.
• Salt and pepper, to taste
• 1 egg
• 1 teaspoon paprika
• 1 cup Panko breadcrumbs (50 g)
• Olive oil spray

Instructions:

1. Prepare the Chicken Cutlets: Season the chicken cutlets with salt and pepper on both sides.

2. In a shallow bowl, beat the egg and add paprika, mixing well. Dip each chicken cutlet into the egg mixture, ensuring it is well coated.

3. Coat with Panko: In another shallow bowl, place the Panko breadcrumbs. Take each chicken cutlet from the egg mixture and coat it evenly with Panko breadcrumbs, pressing gently to adhere.

4. Cooking in the Air Fryer: Preheat the air fryer to 400°F (200°C) for 3 minutes. Place the breaded chicken cutlets in the air fryer basket in a single layer, ensuring they are not overlapping. Lightly spray the top of the chicken cutlets with olive oil spray.

5. Cook in the air fryer for 12-15 minutes, flipping halfway through, until the chicken is cooked through and the breadcrumbs are golden brown and crispy.

6. Serving: Once cooked, remove the chicken cutlets from the air fryer and let them rest for a few minutes. Serve the Weight Watchers Chicken Katsu hot, garnished with a squeeze of fresh lemon juice if desired.

Note: To make a Weight Watchers-friendly tonkatsu sauce, combine low-sugar ketchup, soy sauce, mirin, a pinch of garlic powder, and a low-calorie sweetener like stevia or monk fruit extract. Adjust the sweetness and seasoning to taste, then heat the mixture in a saucepan until warmed through. Serve alongside Chicken Katsu for a delicious dipping sauce without the guilt.

Variations and Substitutions:

1. Tonkatsu: This variation substitutes chicken with pork chops, resulting in a dish known as Tonkatsu.

2.  Thighs vs. Breast: While Chicken Katsu is traditionally made with chicken breast for zero points on Weight Watchers, you can experiment with chicken thighs for a richer flavor, although it may increase the point count.

3.   Cooking Method: While the traditional method involves deep-frying with plenty of oil at a specific temperature, you can opt for air frying for a healthier alternative. While it may not replicate the exact texture of deep-frying, it still offers a comforting and crispy result.

Tips and Tricks for making Chicken Katsu:

1. When preparing the Tonkatsu sauce, combine soy sauce, low-sugar ketchup, mirin, stevia, and other seasonings to taste.

2. To make cleaning up easier, line the air fryer basket with aluminum foil before cooking the Chicken Katsu. This helps to catch any drips or crumbs, making cleanup a breeze.

3.  While traditionally served with rice, you can opt for a lighter alternative by pairing Chicken Katsu with a refreshing cabbage and carrot salad.

By following these tips and variations, you can create a delicious and satisfying Chicken Katsu dish that’s sure to please both your taste buds and your waistline.

WW Points

Uncooked boneless skin-less chicken breast 0 points
Egg 0 points
Panko breadcrumbs 9 points
Paprika 0 points
Olive oil 1 point