Whipped up a baked crumbed chicken tonight using some stale sourdough made into breadcrumbs, and baking instead of frying for a little change to the norm. Good quality ingredients is the one of the secrets to success you need for this recipe, and great toxin free cookware.
Serve this dish as a simple protein and salad dish or add some more complex carbs such as a wedge of baked pumpkin or cooked brown rice.
BAKED CHICKEN KATSU WITH JAPANESE INSPIRED SLAW
Serves 4
2 large free range chicken breasts
1/4 cup wholemeal / spelt flour
2-3 eggs, whisked
1 tbsp extra virgin olive oil
2 1/2 cups sourdough or wholemeal breadcrumbs
To serve: Good quality mayonnaise and Furikake (Japanese seasoning)
Japanese inspired slaw:
6 cups mixed shredded cabbages such as Chinese Wombok, Red Cabbage and Kale
2 Asian shallots (spring onions), trimmed and finely sliced
3tsp toasted sesame seeds
Dressing:
1tbsp sesame oil
2 tbsp mirin
1 tbsp tamari
4 tbsp lemon juice
Heat oven to 180C. Slice chicken breasts in half lengthways, then place between two pieces of baking paper and tenderise (knocking the muscle with a meat tenderisers or back of a rolling pin). Separate the flour, eggs and breadcrumbs between bowls and set up your baking tray for the chicken to be laid onto. Whisk the eggs and season the breadcrumbs with salt and pepper. Drizzle extra virgin olive oil into the crumbs and toss to coat them. Flour the chicken breast, shake excess then wash through the egg and crumb to finish. Place on baking tray. Repeat with all 4 pieces of chicken breast. Place in oven to bake for 25 minutes, flipping after 15 minutes.* Whilst the chicken cooks make the slaw. Whisk together ingredients for the dressing, taste and season as required. Toss cabbages and shallots then drizzle with dressing to taste. Once the chicken is cooked, slice into 1 cm thick pieces and lay onto plates. Top with some quality mayonnaise and sprinkle with furikake (Japanese seasoning). Divide slaw between plates, sprinkle with toasted sesame seeds and serve.
*I’ve tried cooking with some spray oil and without here and prefer without for a crispier crumb.
