Katsu chicken with slaw and rice

Author: Niki Bezzant - Founding Editor

Photographer: Jeremy Simons

Save to favs/meal planning

See favs

Here's a tasty meal for one that can be a quick lunch or dinner option.

Serves: 1

Time to make: 30 mins

Ingredients

More weights & measures

1 frozen crumbed chicken cutlet
1 tablespoon low-fat plain yoghurt
1 teaspoon reduced-fat mayonnaise
1 teaspoon mustard
1 cup ready-made coleslaw, dressing omitted (see HFG tip)
single-serve pottle microwaveable rice (or rice and quinoa)
1 tablespoon kimchi or relish, to serve

Instructions

Stay Awake

1 Cook chicken following packet instructions. Meanwhile, in a medium bowl, combine yoghurt, mayonnaise and mustard. Take out ½ teaspoon and reserve for serving. Add slaw to the remaining dressing and toss to coat.

2 When chicken is cooked, cut into thick slices. Heat rice according to packet instructions.

3 Top chicken with remaining dressing and serve with rice and slaw, and kimchi on the side.

HFG tip

If you have enough time, finely shred your own cabbage and carrot as an economical alternative to the ready-made coleslaw.

Nutrition Info (per serve)

Calories 480 cal

Kilojoules 2000 kJ

Protein 14.1 g

Total fat 13 g

Saturated fat 2.3 g

Carbohydrates 70 g

Sugar 20.2 g

Dietary fibre 8 g

Sodium 445 mg

Calcium 104 mg

Iron 1 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.

Save to favs/meal planning

See favs PRINT