Japanese · lunch, dinner
Baked Chicken Katsu with Ponzu and Daikon (Gluten-Free)
Video by Just One Cookbook on YouTube · Open on YouTube
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish, Egg, Soy. Check labels on stock, sauces and spice mixes.
Baked instead of deep-fried: the panko is toasted in just 1 tbsp of olive oil, so a serve has about 41 g of protein and 13 g of fat. Rich in selenium and vitamin B6, and the daikon and citrus ponzu add vitamin C.
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Ingredients 14
Method
Tap a time to watch that step in the video.
- Make the ponzu 1–2 days ahead: combine the orange juice, lemon zest and juice, gluten-free soy sauce and mirin in a jar, add the bonito flakes and kombu, close and refrigerate. 0:52
- Heat the oven to 200°C (400°F). Toast the panko with the olive oil in a frying pan over medium heat, stirring, until golden brown, then spread on a plate to cool. 1:52
- Butterfly the chicken breast, cut it in half and flatten to an even thickness with the back of a knife. Season both sides with salt and pepper. 2:29
- Coat each piece in rice flour, dip in the beaten egg, then press into the toasted panko. 3:19
- Bake on an oven-safe wire rack for 25–30 minutes until cooked through. Meanwhile grate the daikon, squeeze out the excess water, slice the green onion and strain the ponzu. 3:45
- Cut the katsu into 2–3 cm pieces, top with the daikon and green onion and pour over the ponzu. 4:53
Tip. Time excludes the 1–2 days the ponzu steeps in the fridge; leftover ponzu keeps for weeks. Toasting the panko in a little oil gives the crunch of katsu without deep-frying.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 36%
- Protein 37%
- Fat 27%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
About 85% of the 40 g of net carbs come from the gluten-free panko.
One serve has about 57% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High71%
39 µg a serve, mostly from chicken breast (84%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High47%
0.8 mg a serve, mostly from chicken breast (88%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin B12 High24%
0.6 µg a serve, mostly from chicken breast (71%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin C High23%
21 mg a serve, mostly from daikon (64%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K Source17%
20 µg a serve, mostly from green onion (76%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Zinc Source15%
1.6 mg a serve, mostly from chicken breast (73%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron Source13%
2.4 mg a serve, mostly from chicken breast (50%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium Source13%
56 mg a serve, mostly from chicken breast (61%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source11%
530 mg a serve, mostly from chicken breast (57%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E Source10%
1.5 mg a serve, mostly from virgin olive oil (65%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate Source10%
39 µg a serve, mostly from daikon (43%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
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Omega-38%
0.1 g a serve, mostly from virgin olive oil (38%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium4%
54 mg a serve, mostly from chicken breast (33%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A4%
34 µg a serve, mostly from egg (67%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D2%
0.4 µg a serve, mostly from egg (74%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Just One Cookbook; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.