Chicken Katsu Meal Prep
Chicken Katsu Meal Prep
Ingredients
For the Chicken
- 1 pound chicken thighs, boneless, skinless, about 2 large thighs
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 1/2 cups Panko breadcrumbs
- 2/3 second cooking spray
For the Batter
- 2 egg
- 1/2 cup all-purpose flour
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
- 3 tablespoons water
For the Katsu Sauce
- 8 tablespoons ketchup
- 2 tablespoons brown sugar
- 4 tablespoons Worcestershire sauce
- 4 tablespoons oyster sauce
- 1 tablespoon garlic powder
For Serving
- 2 cups cooked rice, steamed
- 4 cups green cabbage, shredded
Instructions
- 1
Prepare the cabbage by chopping it into small, shredded pieces. Set aside.
⏱️ 5 min
- 2
Season the chicken thighs generously with 1 teaspoon of salt and 1 teaspoon of black pepper.
⏱️ 2 min
- 3
Place each chicken thigh between two pieces of plastic wrap or parchment paper. Using a meat mallet or rolling pin, pound the chicken thighs until they are about 1/2 inch thick. This helps with even cooking.
⏱️ 5 min
- 4
In a medium bowl, whisk together the eggs, all-purpose flour, 1 teaspoon salt, 1 teaspoon black pepper, 1 teaspoon garlic powder, and water until a smooth, batter-like consistency is achieved.
⏱️ 3 min
- 5
Pour the Panko breadcrumbs onto a shallow plate. Dip each pounded chicken thigh fully into the prepared batter, ensuring it's completely coated. Then, transfer the chicken to the plate with Panko breadcrumbs and press firmly to coat both sides thoroughly. Repeat for all chicken thighs.
⏱️ 5 min
- 6
Preheat your air fryer to 360°F (182°C). Lightly spray the top of each breaded chicken thigh with cooking spray.
⏱️ 1 min•🌡️ 360
- 7
Place the chicken katsu in the air fryer basket in a single layer (you may need to cook in batches). Cook for 10 minutes, then flip the chicken and cook for an additional 7-10 minutes, or until the internal temperature reaches 165°F (74°C) and the crust is crispy and golden brown. Cooking times may vary depending on your air fryer.
⏱️ 17 min•🌡️ 360
- 8
While the chicken is cooking, prepare the katsu sauce. In a small bowl, combine the ketchup, brown sugar, Worcestershire sauce, garlic powder, and oyster sauce. Whisk until well combined.
⏱️ 2 min
- 9
To assemble the meal prep containers (4 servings): Divide the cooked rice, chicken katsu, and shredded cabbage evenly among four meal prep containers. Serve the katsu sauce on the side in small separate containers or drizzle over the chicken just before eating. Enjoy!
⏱️ 5 min
Kitchen Tools
Nutrition Facts (per serving)
Chicken Katsu Meal Prep
For the Chicken
- 1 pound chicken thighs, boneless, skinless, about 2 large thighs
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 1/2 cups Panko breadcrumbs
- 2/3 second cooking spray
For the Batter
- 2 egg
- 1/2 cup all-purpose flour
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
- 3 tablespoons water
For the Katsu Sauce
- 8 tablespoons ketchup
- 2 tablespoons brown sugar
- 4 tablespoons Worcestershire sauce
- 4 tablespoons oyster sauce
- 1 tablespoon garlic powder
For Serving
- 2 cups cooked rice, steamed
- 4 cups green cabbage, shredded
Instructions
- 1
Prepare the cabbage by chopping it into small, shredded pieces. Set aside.
⏱️ 5 min - 2
Season the chicken thighs generously with 1 teaspoon of salt and 1 teaspoon of black pepper.
⏱️ 2 min - 3
Place each chicken thigh between two pieces of plastic wrap or parchment paper. Using a meat mallet or rolling pin, pound the chicken thighs until they are about 1/2 inch thick. This helps with even cooking.
⏱️ 5 min - 4
In a medium bowl, whisk together the eggs, all-purpose flour, 1 teaspoon salt, 1 teaspoon black pepper, 1 teaspoon garlic powder, and water until a smooth, batter-like consistency is achieved.
⏱️ 3 min - 5
Pour the Panko breadcrumbs onto a shallow plate. Dip each pounded chicken thigh fully into the prepared batter, ensuring it's completely coated. Then, transfer the chicken to the plate with Panko breadcrumbs and press firmly to coat both sides thoroughly. Repeat for all chicken thighs.
⏱️ 5 min - 6
Preheat your air fryer to 360°F (182°C). Lightly spray the top of each breaded chicken thigh with cooking spray.
⏱️ 1 min•🌡️ 360 - 7
Place the chicken katsu in the air fryer basket in a single layer (you may need to cook in batches). Cook for 10 minutes, then flip the chicken and cook for an additional 7-10 minutes, or until the internal temperature reaches 165°F (74°C) and the crust is crispy and golden brown. Cooking times may vary depending on your air fryer.
⏱️ 17 min•🌡️ 360 - 8
While the chicken is cooking, prepare the katsu sauce. In a small bowl, combine the ketchup, brown sugar, Worcestershire sauce, garlic powder, and oyster sauce. Whisk until well combined.
⏱️ 2 min - 9
To assemble the meal prep containers (4 servings): Divide the cooked rice, chicken katsu, and shredded cabbage evenly among four meal prep containers. Serve the katsu sauce on the side in small separate containers or drizzle over the chicken just before eating. Enjoy!
⏱️ 5 min