Description
Chicken Katsu Meal Prep is a Japanese-inspired dish featuring crispy panko-breaded chicken, fluffy rice, fresh vegetables, and a creamy katsu curry sauce. Perfect for busy weekdays, this meal prep is flavorful, balanced, and reheats beautifully for up to four days.
Ingredients
2 large chicken breasts
4 tbsp plain flour
1 egg
150 g panko breadcrumbs
2 tbsp groundnut oil, for frying
2 tbsp katsu paste
120 ml light coconut milk
2 tbsp tahini
1 tsp honey
1 tbsp soy sauce
1/4 tsp paprika
1/4 tsp chili powder
Squeeze of lime
125 g cooked basmati rice per serving
1 cucumber, sliced
1–2 carrots, cut into matchsticks
Sesame seeds, for garnish
Spring onions, for garnish
Instructions
- Preheat oven to 180°C (365°F).
- Butterfly chicken breasts into four fillets.
- Place flour, beaten egg, and breadcrumbs in separate bowls. Season flour and breadcrumbs lightly with salt and pepper.
- Coat chicken in flour, then egg, then breadcrumbs until fully coated.
- Heat 1 tbsp oil in a pan. Fry 2 fillets for 3 minutes per side until golden. Transfer to baking tray and repeat with remaining chicken.
- Bake all chicken fillets for 15–20 minutes until cooked through.
- Whisk together katsu paste, coconut milk, tahini, honey, soy sauce, paprika, chili powder, and lime juice to make sauce.
- Divide rice into 4 meal prep containers. Slice chicken and place on top. Add cucumber and carrot. Drizzle with sauce and garnish with sesame seeds and spring onions.
Notes
- Use panko breadcrumbs for the crispiest chicken.
- Keep sauce separate until serving to maintain crunch.
- Air fry chicken at 200°C (400°F) for 12–15 minutes for a lighter version.
- To make gluten-free, use GF flour, soy sauce, and panko.
- Swap tahini with peanut or almond butter for a different flavor.
- Prep Time: 20 mins
- Cook Time: 30–35 mins
- Category: Meal Prep
- Method: Frying & Baking
- Cuisine: Japanese
Nutrition
- Serving Size: 1 container
- Calories: 610
- Sugar: 6g
- Sodium: 740mg
- Fat: 22g
- Saturated Fat: 5g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 65g
- Fiber: 4g
- Protein: 38g
- Cholesterol: 115mg
