Chicken Katsu with Garlic Aioli
Tangy Angel Hair Slaw and Green Beans
Ingredients
- 1½ lb boneless, skinless chicken breasts, halved lengthwise
- 2 large eggs, lightly beaten
- ½ cup whole wheat panko breadcrumbs
- ½ cup almond flour
- ½ tsp salt
- ½ tsp pepper
- ¼ cup canola oil
- 6 Tbsp reduced-fat mayonnaise
- 2 tsp low-sodium soy sauce
- 4 cloves garlic, crushed
Instructions
- Pound chicken in a large zip-top plastic bag to a ¼-inch thickness using the heel of your hand or a meat mallet.
- Place eggs in a shallow bowl. Stir together panko, almond flour, salt, and pepper in a second shallow bowl. Dip chicken in egg mixture; dredge in panko mixture, pressing gently to adhere.
- Cook chicken, in batches, in hot oil in a large cast iron skillet over medium-high heat 3 minutes per side or until chicken is done.
- Stir together mayonnaise, soy sauce, and garlic in a small bowl. Serve with chicken.
Side Dish Ingredients
- 1 lb green beans
- 2 (10-oz) pkg angel hair coleslaw
- 2 Tbsp rice wine vinegar
- 2 tsp sesame oil
- 1 tsp sugar
- ½ tsp salt
- ¼ tsp crushed red pepper
Side Dish Instructions
- Cook green beans according to package directions.
- Toss together coleslaw, vinegar, oil, sugar, salt, and pepper in a bowl.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
408
|
68
|
476
|
| Fat (g) | 23 | 2 | 25 |
| Sat. Fat (g) | 3 | 0 | 3 |
| Protein (g) | 34 | 3 | 37 |
| Carb (g) | 17 | 13 | 30 |
| Fiber (g) | 2 | 4 | 6 |
| Sodium (mg) | 372 | 295 | 667 |
Heart Healthy Meal Plan
This recipe selected from the eMeals Heart Healthy Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
