Chicken katsu salad

For a light and filling dinner, try this katsu salad recipe. We've made it healthier by oven baking the chicken to create a crispy panko crumb and serving on a bed of noodles and fresh veg.

Serves: 4

Time to make: 40 mins

Hands-on time: 20 mins

Ingredients

More weights & measures

1 egg, whisked, plus 4 extra, fried, to serve
²⁄³ cup panko breadcrumbs
2 chicken breast fillets, cut in half horizontally
400g wok-ready udon noodles, blanched
¼ red cabbage, hard core removed, shredded
1 cup shredded carrot
2 spring onions, cut into 3cm lengths
½ cup chopped fresh coriandercilantroX leaves
2 tablespoons miso and sesame salad dressing
50g roasted edamame
1 tablespoon black sesame seeds, to serve

Instructions

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1 Preheat oven to 180°C. Lightly spray an oven tray with olive oil, then line with baking paper.

2 Place egg in a shallow bowl. Place panko in another shallow bowl. Working with one fillet at a time, dip into egg, then panko to coat. Place on prepared tray. Lightly spray with oil and bake for 20 minutes or until golden and cooked through. When cool enough to handle, thinly slice.

3 Meanwhile, place noodles, cabbage, carrot, onion and half the coriander in a large mixing bowl. Drizzle with salad dressing, tossing to combine.

4 Divide noodle mixture among four serving plates. Top each with sliced chicken and fried egg. Serve chicken katsu salad sprinkled with edamame, black sesame seeds and remaining coriander.

HFG tip

Find roasted edamame in the Asian food aisle of large supermarkets or make your own by roasting beans for 15 minutes at 190°C.

Nutrition Info (per serve)

Calories 483 cal

Kilojoules 2031 kJ

Protein 44.8 g

Total fat 11.3 g

Saturated fat 2.7 g

Carbohydrates 47.6 g

Sugar 6.4 g

Dietary fibre 6.2 g

Sodium 654 mg

Calcium 113 mg

Iron 3.8 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.