![a recipe photo of the Air-Fryer Katsu Sandwiches](https://cdn.statically.io/img/www.eatingwell.com/thmb/b7AKWi4764B9D7EtFYAJLjpsdhc=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/KH_071522_0314-1-d33dfca5b6e340f59ea901466a77b05f.jpg)
Ingredients
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⅓ cup whole-wheat flour
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½ teaspoon salt, divided
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½ teaspoon ground pepper, divided
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1 ¼ cups whole-wheat panko breadcrumbs
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2 large eggs
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1 teaspoon Dijon mustard
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2 (8 ounce) boneless, skinless chicken breasts
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Cooking spray
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¼ cup reduced-sugar ketchup
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3 tablespoons Worcestershire sauce
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1 tablespoon molasses
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1 teaspoon reduced-sodium soy sauce
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¼ teaspoon ground ginger
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2 tablespoons rice vinegar
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1 tablespoon avocado oil
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½ teaspoon sugar
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½ teaspoon toasted sesame oil
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3 cups shredded napa cabbage
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¼ cup julienned radishes
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1 tablespoon sliced scallions
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¼ cup Kewpie mayonnaise or regular mayonnaise
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4 whole-wheat hamburger buns, toasted
Directions
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Whisk flour and 1/4 teaspoon each salt and pepper in a shallow dish.
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Whisk panko and the remaining 1/4 teaspoon each salt and pepper in a second shallow dish. Whisk eggs and mustard in a third shallow dish until smooth.
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Cut chicken breasts in half horizontally to form 4 thin cutlets. Place a piece of plastic wrap over the cutlets and use the flat side of a meat mallet or heavy pan to pound the chicken lightly until about 1/2-inch thick.
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Dredge the cutlets in the flour to coat, shaking off excess. Dip in the egg mixture to coat. Dredge in the panko to coat, shaking off excess.
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Coat the basket of an air fryer with cooking spray. Working in batches as necessary, arrange the cutlets in a single layer in the basket; coat with cooking spray. Cook at 400°F, flipping once, until golden, crisp and an instant-read thermometer inserted in the center registers 165°F, about 7 minutes.
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Meanwhile, whisk ketchup, Worcestershire, molasses, soy sauce and ginger in a small bowl.
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Combine vinegar, avocado oil, sugar and sesame oil in a medium bowl. Add cabbage, radishes and scallions; stir to combine.
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Spread 1 tablespoon mayo on cut side of each bottom bun. Top with a crispy chicken cutlet, then drizzle with the tonkatsu sauce. Top with the remaining bun halves and serve with the coleslaw.
Equipment
Air fryer
Nutrition Facts (per serving)
490 | Calories |
20g | Fat |
44g | Carbs |
31g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1 sandwich & 3/4 cup coleslaw | |
Calories 490 | |
% Daily Value * | |
Total Carbohydrate 44g | 16% |
Dietary Fiber 6g | 21% |
Total Sugars 10g | |
Added Sugars 4g | 8% |
Protein 31g | 62% |
Total Fat 20g | 26% |
Saturated Fat 4g | 20% |
Cholesterol 129mg | 43% |
Vitamin A 632IU | 13% |
Vitamin C 15mg | 17% |
Vitamin D 14IU | 4% |
Vitamin E 1mg | 4% |
Folate 29mcg | 7% |
Vitamin K 9mcg | 8% |
Sodium 921mg | 40% |
Calcium 124mg | 10% |
Iron 4mg | 22% |
Magnesium 80mg | 19% |
Potassium 542mg | 12% |
Zinc 2mg | 18% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.