Atkins Diet Recipes: Low Carb Katsu Chicken (IF)


Atkins Diet Recipes: Low Carb Katsu Chicken (IF)

I was requested by one of my viewers to make Katsu Chicken low carb. Being from the middle of Iowa, I had no idea what Katsu chicken is and consequently had to google it. (http://justonecookbook.com/blog/recipes/chicken-katsu/) It is a popular dish in Hawaiian and Japanese restaurants and is essentially a breaded chicken cutlet with a hot, spicy Asian BBQ dipping sauce. I always love to take former high carb favorites and make them low carb, so it was on. I think it turned out pretty well, and my wife and kids like the spicy BBQ sauce. I personally used it for everything from salad dressing with mayo to other entrees later on in the week. Try this Asian classic dish out!

Atkins Diet Recipes: Low Carb Katsu Chicken (IF)

Prep Time: 30 minutes

Cook Time: 6 minutes

Total Time: 1 hour, 00 minute

Yield: 6

Serving Size: 3-4 Strips

Atkins Diet Recipes: Low Carb Katsu Chicken (IF)

Ingredients

    Chicken:
  • 2.5 pounds chicken breasts, boneless & skinless
  • 1 1/2 cup grated Parmesan cheese
  • 1/2 cup coconut flour (*omit on Induction)
  • 3 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp black pepper
  • 1 egg
  • 1/2 cup heavy cream
  • 1/2 cup water
  • Katsu (or Tonkatsu) Sauce:
  • 1/3 cup low carb ketchup (Heinz or homemade)
  • 1/4 cup soy sauce (or shoya or coconut aminos)
  • 1/4 cup Splenda or liquid equivalent
  • 2 tsp Worchestershire sauce
  • 1 tsp hot sauce
  • 1/4 tsp black pepper
  • 1/8 tsp crushed red pepper flakes

Instructions

  1. Heat oil to 375F.
  2. Slice chicken on a bias to increase surface area, Set aside.
  3. In a large bowl, add Parmesan cheese, coconut flour, onion powder, garlic powder, and black pepper. Shake bowl to combine the ingredient.
  4. In a flat container, add egg, cream, and water. Beat egg with a fork, and stir to combine.
  5. Dunk chicken in flour mixture, then dip in egg bath, and finally dip into the cheese mixture to ensure well coated. Repeat for remaining pieces. Put pieces in freezer for 10 minutes.
  6. In a small pot on a low-medium heat, add low carb ketchup, soy sauce, sucralose, worchestershire sauce, hot sauce, black pepper, and crushed red pepper flakes. Allow to simmer while cooking the chicken strips.
  7. Remove chicken strips from freezer and deep fry in oil for 5 minutes until done.
  8. Drizzle the spicy BBQ sauce over top the chicken, and serve with shredded cabbage as a side.

Notes/Nutrition Info:

Nutrition Info per serving (3-4 strips): 323 Calories, 13.2g Fat, 5.3g Total Carbs (.7g Fiber), 43.7g Protein

(IF) = Induction Friendly

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http://www.atkinsdietgeek.com/2013/01/atkins-diet-recipes-low-carb-katsu-chicken-if/

(IF) = Induction Friendly

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