Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
Oven-baked chicken katsu is paired with brown rice and a crisp cabbage-carrot slaw. Fine gluten-free rice-cake crumbs replace wheat panko. A measured tomato-tamari sauce gives a tangy accompaniment without requiring a bottled sauce with uncertain ingredients.
Start with cooked rice and equally thin chicken cutlets. The ingredient calculation includes all measured flour, egg and crumbs even if a little is left in the bowls, so the coating estimate is intentionally conservative. Discard coating that has contacted raw chicken.
Make slaw and sauce while the chicken bakes, using cleaned tools separate from the raw-poultry work area. The baking method and coating make this distinct from existing air-fryer chicken recipes and chicken rice bowls. All sides and sauce are part of the measured batch.
Why Readers May Like It
- 1Measured portions and clear gluten-free ingredient checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving meal with practical cooking cues.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. Cooking water is listed for preparation, and drained water is not included.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Raw skinless chicken breast | about 1 lb 5 oz | 600 g | 720 kcal | 135 g | 0 g | 15.7 g |
| Plain unsalted gluten-free brown rice cakes, crushed | about 9–10 cakes | 70 g | 271 kcal | 5.7 g | 57 g | 2 g |
| Gluten-free white rice flour | about 1/3 cup | 40 g | 146 kcal | 2.4 g | 32.1 g | 0.6 g |
| Eggs without shells | 2 large | 100 g | 143 kcal | 12.6 g | 0.7 g | 9.5 g |
| Cooked brown rice | about 3 cups | 600 g | 738 kcal | 16.4 g | 153.5 g | 5.8 g |
| Cabbage, finely shredded | about 5 cups | 400 g | 124 kcal | 5.7 g | 29.5 g | 0.6 g |
| Carrot, grated | 1 medium | 100 g | 41 kcal | 0.9 g | 9.6 g | 0.2 g |
| Olive oil | about 1 1/2 tablespoons | 20 g | 177 kcal | 0 g | 0 g | 20 g |
| Canned crushed tomatoes | about 1/3 cup plus 1 tablespoon | 100 g | 32 kcal | 1.6 g | 7.3 g | 0.3 g |
| Gluten-free tamari | about 1 tablespoon plus 1 teaspoon | 20 g | 12 kcal | 2.1 g | 1.1 g | 0 g |
| Brown sugar | about 2 teaspoons | 8 g | 30 kcal | 0 g | 7.8 g | 0 g |
| Lemon juice | 2 tablespoons | 30 g | 7 kcal | 0.1 g | 2.1 g | 0.1 g |
| Water | 40 ml | 40 g | 0 kcal | 0 g | 0 g | 0 g |
| Table salt | about 1/6 teaspoon | 1 g | 0 kcal | 0 g | 0 g | 0 g |
| Black pepper | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Full recipe estimate | 4 servings | — | 2444 kcal | 182.6 g | 301.3 g | 54.8 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Cooking-water losses affect finished weight, not the fixed four-serving calculation.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate I earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Chef’s knife (paid link)
- Cutting board (paid link)
- Rimmed baking sheet (paid link)
- Mixing bowls (paid link)
- Kitchen tongs (paid link)
- Instant-read food thermometer (paid link)
- Lidded saucepan (paid link)
- Microwave-safe food container (paid link)
- Digital kitchen scale (paid link)
Before You Start
Start with cooked rice and equally thin chicken cutlets. The ingredient calculation includes all measured flour, egg and crumbs even if a little is left in the bowls, so the coating estimate is intentionally conservative. Discard coating that has contacted raw chicken.
Allow about 45 minutes. Components can overlap; use the doneness cues rather than the clock alone. Keep surfaces and utensils clean and verify gluten-free ingredient labels.
Prepare oven and cutlets
5 minutesHeat oven to 220°C / 425°F conventional, or 200°C fan. Line a rimmed baking sheet (paid link). Cut chicken into four even thin cutlets and use clean separate utensils for raw poultry.
Make the crumbs
3 minutesCrush the labelled gluten-free rice cakes finely in a bag with your hands. Combine with 10 g oil.
Set up the coating bowls
3 minutesPut measured rice flour in one bowl, beaten eggs in a second, and oiled crumbs in a third. Mix salt and pepper with the flour.
Coat the cutlets
4 minutesUse kitchen tongs (paid link) to coat each cutlet in flour, then egg, then crumbs. Press crumbs gently and place cutlets on the lined tray.
Bake and turn carefully
15–20 minutesBake cutlets, turning once if necessary for even browning. Check the thickest piece with a instant-read food thermometer (paid link): poultry must reach 74°C / 165°F.
Prepare the slaw
5 minutesOn a clean board, shred cabbage and grate carrot. Mix with 10 g oil and 20 ml of the lemon juice in a bowl.
Simmer the simple sauce
4 minutesIn a lidded saucepan (paid link), combine crushed tomatoes, tamari, sugar, 40 ml water and remaining 10 ml lemon juice. Simmer until lightly thickened.
Heat the rice and slice chicken
3 minutesHeat the previously cooked rice until steaming hot; reheated leftovers must reach 74°C / 165°F. Slice cooked chicken on a clean board.
Assemble four portions
2 minutesDivide chicken, rice, slaw and sauce evenly among four plates.
How to Know It Is Ready
Chicken reaches 74°C / 165°F.
Coating is set and lightly crisp; slaw remains fresh.
One quarter of rice, chicken, slaw and sauce make one meal.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 45.7 g protein per serving.
- Vegetables and the listed grain or legume portions make this a full meal, rather than a protein-only snack.
Things to Consider
- Contains egg and soy. Check rice cakes, rice flour and tamari labels.
- Nutrition includes the full prepared coating; small unused amounts may reduce actual intake.
Who May Enjoy This Recipe?
Gluten-free meal planning
People seeking familiar meals with verified gluten-free ingredients.
Home cooking
Make slaw and sauce while the chicken bakes, using cleaned tools separate from the raw-poultry work area. The baking method and coating make this distinct from existing air-fryer chicken recipes and chicken rice bowls. All sides and sauce are part of the measured batch.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest. Recalculate nutrition for the portion you actually eat rather than labeling an unchanged serving low-calorie.
Larger appetite
Add vegetables or another suitable accompaniment, and include those ingredients in the meal calculation.
Protein adjustments
If changing raw skinless chicken breast, check its product label and recalculate. A larger amount may also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use commercially labelled gluten-free crumbs by weight and recalculate from the label.
- Replace cooked rice with cooked quinoa and use its own cooked-weight calculation.
Allergen Information
Contains egg and soy. Check rice cakes, rice flour and tamari labels.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when the surroundings exceed 90°F (32°C). Use shallow containers and a refrigerator at 40°F (4°C) or colder. Use cooked leftovers within 3–4 days; reheat hot leftovers to 165°F (74°C). Keep raw salad components and dressings separate when that improves texture.
Frequently Asked Questions
Use fine dry crumbs, evenly thin cutlets and a fully preheated oven. Avoid crowding the tray or adding wet crumbs.
Only use a verified gluten-free product and include its label values in your calculation. The supplied sauce ingredients define the estimate here.
The listed ingredients provide an estimated 45.7 g protein per one quarter of the batch. Brands and portions can change this value.
Use the 2× or 3× control for gram quantities and serving count. Keep the per-serving estimate as a base guide; use larger cookware or batches and check doneness rather than multiplying the cooking time.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use the labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Gluten-Free Preparation Reference
Use clean utensils and surfaces to avoid gluten cross-contact, and verify packaged ingredient labels.
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate I earn from qualifying purchases. The links below are paid affiliate links.
These are the tools used in the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Chef’s knife
Cut the recipe ingredients into the specified sizes.
Compare on Amazon →Paid link · opens in a new tabCutting board
Use a clean preparation surface and separate raw meat from ready-to-eat food.
Compare on Amazon →Paid link · opens in a new tabRimmed baking sheet
Arrange the slices or coated pieces with space for even cooking.
Compare on Amazon →Paid link · opens in a new tabMixing bowls
Keep wet mixtures, coatings or fillings organized during preparation.
Compare on Amazon →Paid link · opens in a new tabKitchen tongs
Handle the ingredient described in the method; clean after contact with raw food.
Compare on Amazon →Paid link · opens in a new tabInstant-read food thermometer
Check the stated safe centre temperature rather than judging colour alone.
Compare on Amazon →Paid link · opens in a new tabLidded saucepan
Cook the smaller component or side described in the method.
Compare on Amazon →Paid link · opens in a new tabMicrowave-safe food container
Heat the prepared rice safely, following the container instructions.
Compare on Amazon →Paid link · opens in a new tabDigital kitchen scale
Weigh the gram quantities used in the ingredient calculation.
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