Protein Swap | Tonkatsu Chicken
with White Rice & Tender Veggies
Cooking time
25 minutes
Servings
2/4
Calories
1010 /serving
Once you’ve learned the simple hack for this tangy-sweet tonkatsu sauce, we bet you’ll make it every week. It’s drizzled over crispy-crunchy fried chicken on a bed of rice, with a side of green beans and Asian greens, pan-cooked to tender.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 225g Asian greens (yu choy or gai lan)
- 300g Green beans (or string peas)
- 60ml Mayonnaise
- 15ml Ketchup
- 40g Panko
- 160g White rice
- 45ml Sweet soy sauce
- 12g Mellow Sesame spices (brown sugar, sea salt, white sesame seeds, garlic, ginger, black pepper)
Contains: Eggs, Sesame, Soy, Sulphites, Wheat
You will need:
Medium pot
2 Large pans
Oil
Salt & pepper (S&P)
Total Fat
36 g
Saturated Fat
4 g
Sodium
1420 mg
Total Carb
124 g
Sugars
28 g
Protein
53 g
Fibre
10 g
Preparation
Cook the rice
In a medium pot, combine the rice, 1 ¼ cups water (double for 4 portions) and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 14 to 16 min., until the rice is tender and the water has been absorbed. Remove from the heat and let sit, covered, for 5 min. Fluff the rice.
Mise en place
Meanwhile, remove the stem ends of the green beans. Remove the bottom ½ inch of the yu choy stems; cut crosswise into 1-inch pieces. In a medium bowl, combine the mayo, ½ tbsp water (double for 4 portions) and S&P. In a second medium bowl, combine the panko, ⅓ of the spices and S&P. Pat the chicken dry. Working one at a time, coat the chicken in the mayo (letting any excess drop off), then in the panko (pressing to adhere).
Cook the chicken
In a large pan, heat a thin layer of oil on medium. Add the chicken* and cook, 6 to 8 min. per side, until nicely browned and cooked through. Transfer to a paper towel-lined plate; season with S&P.
Cook the vegetables
Meanwhile, in a second large pan, heat a drizzle of oil on medium-high. Add the yu choy, green beans, all but a pinch of the remaining spices and S&P. Sauté, 2 to 3 min., until beginning to soften. Add 2 tbsp water (double for 4 portions) and cook, partially covered, 2 to 3 min., until tender; season with S&P.
Make the tonkatsu sauce
Meanwhile, in a small bowl, combine the soy sauce, ketchup and remaining spices.
Plate your dish
Divide the rice between your plates. Top with the chicken (slice beforehand if desired) and vegetables. Drizzle with the tonkatsu sauce. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
