Mini Chicken Katsu

Super Food Ideas - - IN THIS ISSUE -

MINI CHICKEN KATSU MAKES 12 PREP 30 MIN­UTES COOK 5 MIN­UTES

1 egg ½ cup panko bread­crumbs 200g chicken schnitzel, un­crumbed, cut into 12 pieces Veg­etable oil, for shal­low-fry­ing 12 sushi rice pat­ties (see recipe, right) ½ nori sheet, cut into 12 x 3cm pieces 2 ta­ble­spoons drained pick­led gin­ger 1 green onion, thinly sliced di­ag­o­nally ¼ cup Kew­pie may­on­naise ½ tea­spoon sesame seeds, toasted

1 Whisk egg in a shal­low bowl. Sea­son with salt and pep­per. Place bread­crumbs in a sep­a­rate shal­low bowl. One at a time, dip chicken pieces in egg, then press in bread­crumbs to coat. Place on a large plate. 2 Add enough oil to a large heavy-based fry­ing pan to come 1cm up side of pan. Heat over medium-high heat. Cook chicken, in batches, for 2 min­utes each side or un­til golden and cooked through. Drain on pa­per towel. 3 Place rice pat­ties on a serv­ing plat­ter. Top with nori, chicken, gin­ger and onion. Driz­zle with may­on­naise and sprin­kle with sesame seeds. Serve. NU­TRI­TION: (per katsu) 766kj; 8.1g fat; 1.1g sat fat; 6.4g pro­tein; 20.9g carbs; 0.8g fi­bre; 29mg chol; 259mg sodium.

VEGE­TAR­IAN OPEN SUSHI MAKES 12 PREP 20 MIN­UTES COOK 5 MIN­UTES

150g Ja­panese teriyaki tofu 2 tea­spoons veg­etable oil 1 small car­rot, grated ¼ cup finely shred­ded red cab­bage ¼ cup roasted sesame dress­ing 12 sushi rice pat­ties (see recipe, right) ½ small avo­cado, thinly sliced into wedges 12 small fresh co­rian­der leaves

1 Halve tofu pieces cross­ways. Cut each piece into 4 tri­an­gles. Heat oil in a medium fry­ing pan over medium-high heat. Cook tofu for 1 to 2 min­utes each side or un­til browned. Drain on pa­per towel. 2 Mean­while, com­bine car­rot, cab­bage and 1 ta­ble­spoon dress­ing in a small bowl. 3 Place rice pat­ties on a serv­ing plat­ter. Di­vide car­rot mix­ture among pat­ties. Top with tofu, avo­cado, re­main­ing dress­ing and co­rian­der. Serve. NU­TRI­TION: (per sushi) 571kj; 4.9g fat; 0.8g sat fat; 3.8g pro­tein; 18.5g carbs; 1.2g fi­bre; 1mg chol; 246mg sodium.

SUSHI RICE PAT­TIES MAKES 12 PREP 5 MIN­UTES (PLUS STAND­ING

AND COOL­ING) COOK 15 MIN­UTES

1 cup sushi rice, rinsed, drained ¼ cup sushi sea­son­ing

1 Place rice and 1 ½ cups wa­ter in a saucepan over medium-high heat. Bring to the boil, stir­ring oc­ca­sion­ally. Re­duce heat to low. Cook, cov­ered, for 15 min­utes or un­til ten­der. Stand, cov­ered, for 5 min­utes. Stir in sea­son­ing. Spread over a large tray. Cool for 15 min­utes. 2 Us­ing damp hands, shape rice into 12 pat­ties (about 2½ ta­ble­spoons per pat­tie). Con­tinue with Mini Chicken Katsu or Vege­tar­ian Open Sushi recipes for top­pings. NU­TRI­TION: (per pat­tie) 309kj; 0.2g fat; 0.03g sat fat; 1.2g pro­tein; 16.5g carbs; 0.4g fi­bre; 0mg chol; 144mg sodium.

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