Chicken Katsu and Veggie Rice Bowls (low FODMAP)
20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make-ahead: Steps 1-3
Crispy chicken, tasty edamame, cool cucumber, and steamed rice make this a perfect, and perfectly delicious, one-bowl meal. I love it with brown rice, but you can use whatever you have on hand. Adding a bit of toasted sesame oil to the rice gives it a nice complex flavor to balance the crisp saltiness of the chicken Katsu. There are a few steps to making this meal, but all are easy and the result is well worth the effort!
Ingredients: Chicken Katsu
2/3 cup, plus 2 tablespoons gluten-free low sodium soy sauce
2 tablespoons toasted sesame oil, divided
1 tablespoon maple syrup
1 tablespoon fresh ginger, grated
2 tablespoons green onions (green part only), chopped
1 teaspoon, plus 3 tablespoons sesame seeds, plus more for serving
2 boneless chicken breasts, sliced in half horizontally
3/4 cup gluten-free Panko crumbs
1 cup frozen shelled edamame
Persian cucumber, peeled and sliced, and additional chopped green onions (green part only), for serving
Ingredients: Soy Mayonnaise
1/3 cup mayonnaise
1 tablespoon gluten-free soy sauce
1 teaspoon rice vinegar
Red pepper flakes (to taste)
Ingredients: Rice
1 1/2 cups white rice or 1 cup brown rice
1 tablespoon toasted sesame oil
3 cups water
1 teaspoon Kosher salt
Directions
(1) Salt the chicken: This step is optional but results in more flavorful and tender meat. Cut chicken breasts horizontally and trim off any fat or skin. Season both sides of each piece of chicken evenly with Kosher salt and lay the meat on a rimmed plate or baking dish. Cover with plastic wrap and refrigerate 4 hours, overnight, or until ready to cook. (I like to salt meat when I bring it home from the market then re-wrap it and keep it in the refrigerator until I’m ready to do something with it.)
(2) Make the sauce/marinade: In a medium bowl, combine 2/3 cup soy sauce, sesame oil, maple syrup, ginger, green onion, 1 teaspoon sesame seeds, and red pepper flakes.
(3) Make the soy mayonnaise: Combine all ingredients in a small bowl and stir with a fork or whisk to combine. Taste and add red pepper flakes to your liking.
Make-ahead note: At this point, you may keep everything in the refrigerator until you’re ready to cook.
(4) Make white or brown rice: In a saucepan, heat 1 tablespoon of toasted sesame oil until hot but not smoking. Rinse the rice in a sieve until the water runs clear. Drain and add the rice to the hot oil and let it toast for about 2 minutes. Add the water and salt. Stir to blend. Cover, bring to a gentle boil, then reduce the heat to low and keep covered while simmering for 20 minutes (for white rice) or 45 - 60 minutes (for brown rice). Turn the heat off and let sit for another 5 - 10 minutes. Fluff the rice with a fork.
(5) Marinate the chicken: Place the chicken in a bowl and pour about 1/2 cup of the sauce over the chicken, save the rest in a separate container for serving. Let the chicken marinate for about 10 minutes.
(6) Dredge the chicken: Place the Panko and 3 tablespoons of sesame seeds in a shallow bowl. Dredge both sides of the chicken through the Panko mixture, pressing to adhere. Set the chicken aside on a plate. Discard the marinade.
(7) Cook the chicken: Heat a few tablespoons of toasted sesame oil in a large skillet over medium-high. Add the chicken and cook until golden brown, 3-4 minutes. Flip the chicken and cook until golden brown on the other side, about 2 - 3 minutes. Transfer to a cutting board. Let the chicken sit for a couple of minutes, then use a sharp knife to cut the meat into strips.
(8) Cook the edamame: While the chicken rests, add the edamame to the skillet, cook until thawed, then add 2 tablespoons soy sauce. Cook another minute, then remove from the heat.
(9) Plate and serve: Add a scoop of rice to each bowl, top with edamame, cucumber, chicken, and green onions. Drizzle with the reserved soy sauce mixture, and the soy mayonnaise.
Eat and enjoy every bite because you can!
Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted.
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