Air Fryer Chicken Katsu Meal Prep

Ingredients

• 11 oz chicken thigh (boneless, skinless, raw)
• 0.5 tsp salt (for seasoning chicken)
• 0.5 tsp black pepper (for seasoning chicken)
• 0.75 cup Panko Breadcrumbs
• cooking spray oil (1/3 second spray)
• 1 egg
• 0.25 cup flour
• 0.5 tsp salt (for batter)
• 0.5 tsp black pepper (for batter)
• 0.5 tsp garlic powder (for batter)
• 1.5 tbsp water
• 4 tbsp ketchup
• 1 tbsp brown sugar
• 2 tbsp worcestershire sauce
• 2 tbsp oyster sauce
• 0.5 tbsp garlic powder (for sauce)
• 1 cup cooked rice (steamed)
• 2 cup green cabbage (shredded)

Steps

1. 1

   Chop your green cabbage into small pieces or thin shreds.

2. 2

   Season your raw chicken thighs with 1/2 tsp salt and 1/2 tsp black pepper.

3. 3

   Pound your chicken thighs until they are an even half-inch thickness.

4. 4

   In a bowl, crack and whisk together the egg, flour, 1.5 tbsp water, 1/2 tsp salt, 1/2 tsp pepper, and 1/2 tsp garlic powder until it reaches a smooth, batter-like consistency.

5. 5

   Pour the panko breadcrumbs onto a flat plate.

6. 6

   Fully dip each chicken thigh into the batter, then place it on top of the panko breadcrumbs and press until fully and evenly coated.

7. 7

   Place the coated chicken into the air fryer basket.

8. 8

   Coat the top of the chicken with a quick spray of oil.

9. 9

   Cook at 360°F (182°C) for 10 minutes.

10. 10

    Flip the chicken over and cook for another 7-10 minutes until the internal temperature is safe and the crust is crispy and golden brown.

11. 11

    In a small bowl, whisk together the ketchup, brown sugar, worcestershire sauce, 1/2 tbsp garlic powder, and oyster sauce to create the katsu sauce.

12. 12

    To assemble the meal prep containers, divide the steamed rice, sliced chicken katsu, and shredded cabbage equally between two containers.

13. 13

    Keep the sauce in a separate small container on the side to maintain the chicken's crispiness until ready to eat.

Notes

Macros per serving: 42g Protein, 79g Carbs, 10g Fat, 573 Calories. Cooking times may vary depending on the specific model of air fryer used.

Nutrition per serving

• main
• high-protein
• healthy
• meal-prep
• air-fryer
• Japanese-inspired