Japanese Chicken Katsu And Tonkatsu Sauce - Lower Calorie

1. Cut chicken into flat thin pieces.

2. Mix 1 tbsp flour, panko and breadcrumbs. (You might need more).

3. Egg chicken and dredge in remaining flour.

4. Egg again and then cover with panko/bread/flour crumbs.

5. Heat oil to cover 1/4 inch of an entire large frying pan to 350 degrees.

6. Use tongs and fry on each side till golden brown for . (Use a thermometer to meter heat so it stays consistent at 340-360).

7. Chicken cooks about 2-3 minutes on each side or until each is golden brown.

8. Drain on paper towels.

9. For the Sauce mix all the remaining incredients together.

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Nutrient	Quantity
Total fats	261.1703 g
Protein	100.577 g
Carbohydrates	90.849 g
Energy	3112.1698 kCal
Fatty acids, total saturated 18:3 undifferentiated	20.3391 g
Water	443.8352 g
Aspartic acid	8.981 g
Calcium, Ca	210.2002 mg
Lutein + zeaxanthin	66 g
Fiber, total dietary	2.024 g
Fatty acids, total saturated 22:0	0.7194 g
Carotene, beta	59.125 g
Niacin	48.302 mg
Vitamin A, RAE	115.7373 g
Fatty acids, total trans-polyenoic	0.7957 g
Arginine	6.3285 g
Riboflavin	0.6074 mg
Tocopherol, beta	0.0218 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	19.9187 g
Fatty acids, total saturated 20:1	3.3247 g
Glutamic acid	15.0717 g
Stigmasterol	6.54 mg
Sodium, Na	2512.1435 mg
Fatty acids, total saturated 16:1 undifferentiated	2.7385 g
Total lipid (fat)	261.1703 g
Manganese, Mn	1.1925 mg
Proline	4.6258 g
Fatty acids, total saturated 16:0	18.4966 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	40.6352 g
Sucrose	0.016 g
Choline, total	316.0193 mg
Fatty acids, total polyunsaturated 18:1 t	0.0654 g
Sugars, total	13.95 g
Serine	3.6137 g
Fatty acids, total saturated 18:0	7.0207 g
Fatty acids, total saturated 20:4 undifferentiated	0.2268 g
Vitamin B-6	2.7721 mg
Selenium, Se	87.9929 g
Ash	10.2468 g
Vitamin D	72.5749 IU
Tocotrienol, delta	0.0218 mg
Fatty acids, total saturated 18:1 undifferentiated	149.338 g
Pantothenic acid	4.3414 mg
Phenylalanine	4.0082 g
Beta-sitosterol	900.34 mg
Copper, Cu	0.5615 mg
Betaine	44.6842 mg
Thiamin	0.4964 mg
Retinol	110.2373 g
Methionine	2.683 g
Iron, Fe	11.1526 mg
Carbohydrate, by difference	90.849 g
Phosphorus, P	975.7317 mg
Folate, total	34.5437 g
Fatty acids, total polyunsaturated 18:2 t,t	0.7957 g
Tocopherol, gamma	59.8734 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0454 g
Alanine	5.6934 g
Cholesterol	290.2995 mg
Valine	4.9546 g
Fatty acids, total saturated 18:2 undifferentiated	49.6081 g
Glycine	5.8285 g
Carotene, alpha	1.375 g
Glucose (dextrose)	0.048 g
Fatty acids, total saturated 14:0	0.3692 g
Zinc, Zn	4.6611 mg
Isoleucine	5.0654 g
Tocopherol, delta	2.1582 mg
Fatty acids, total saturated 12:0	0.0454 g
Fatty acids, total polyunsaturated	70.5815 g
Leucine	7.4295 g
Tocotrienol, alpha	0.0654 mg
Vitamin A, IU	485.1071 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0454 g
Folate, DFE	34.5437 g
Tryptophan	1.1473 g
Vitamin C, total ascorbic acid	17.875 mg
Fatty acids, total polyunsaturated 18:1 c	134.5365 g
Fatty acids, total saturated 20:0	1.417 g
Campesterol	525.38 mg
Tyrosine	3.3897 g
Vitamin B-12	1.5422 g
Vitamin K (phylloquinone)	156.809 g
Fatty acids, total saturated	28.4379 g
Histidine	2.9805 g
Fatty acids, total monounsaturated	155.6322 g
Threonine	4.151 g
Folate, food	34.5437 g
Vitamin D (D2 + D3)	1.8144 g
Cryptoxanthin, beta	4.125 g
Vitamin E (alpha-tocopherol)	39.4844 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0907 g
Fatty acids, total trans	1.3374 g
Fatty acids, total trans-monoenoic	0.0654 g
Magnesium, Mg	170.7632 mg
Lysine	8.049 g
Potassium, K	2227.5444 mg
Cystine	1.3462 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Chicken breast	1 lb	780.1798	0	41.9573
Soy sauce	1 tablespoon	8.48	0.7888	0.0912
Worcestershire sauce	0.5 cup	107.25	26.7575	0
ketchup	0.5 cup	0	0	0
flour	0.5 cup	289.14	63.3027	1.1218
canola oil	1 cup	1927.12	0	218
breadcrumb	0.25 cup	0	0	0
egg substitute	0.25 cup	0	0	0
panko breadcrumb	1 cup	0	0	0