Chicken Katsu with Garlic Aioli
Tangy Angel Hair Slaw and Green Beans
Ingredients
- 1 (8-oz) boneless, skinless chicken breast, halved lengthwise
- 2 large egg whites, lightly beaten
- ¼ cup whole wheat panko breadcrumbs
- 3 Tbsp almond flour
- ⅛ tsp pepper
- 2 Tbsp canola oil
- 2 Tbsp reduced-fat mayonnaise
- 1 tsp low-sodium soy sauce
- 2 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 egg white in a shallow bowl. Stir together panko, almond flour, and pepper in a second shallow bowl. Dip chicken in egg mixture; dredge in panko mixture, pressing gently to adhere.
- Cook chicken 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
- ½ lb green beans
- ½ (10-oz) pkg angel hair coleslaw
- 1 Tbsp rice wine vinegar
- 1 tsp sesame oil
- ½ tsp sugar
- ⅛ tsp crushed red pepper
Side Dish Instructions
- Cook green beans according to package directions.
- Toss together coleslaw, vinegar, oil, sugar, and pepper in a bowl.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
414
|
86
|
500
|
| Fat (g) | 24 | 3 | 27 |
| Sat. Fat (g) | 2 | 0 | 2 |
| Protein (g) | 34 | 3 | 37 |
| Carb (g) | 14 | 16 | 30 |
| Fiber (g) | 2 | 5 | 7 |
| Sodium (mg) | 338 | 140 | 478 |
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
