Sasami-roll-katsu: Fried Chicken Breasts and Vegetable Rolls
This is another dish that stretches the definition of “healthy”, but on the other hand chicken breast is a lot less fatty than pork, plus this dish fills them with vegetables. So this is still fried, but feels much lighter than ton-katsu.
In any case, my attitude is that it isn’t meals that are healthy or unhealthy, it’s diets. Eat sasami-roll-katsu four times a week and you have an unhealthy diet. Eat it once every two or three months and you have a delicious treat to look forward to as part of a healthy diet.
Preparation is quite similar to ton-katsu’s, but with a twist. Rather than just frying a cutlet, you’re making a kind of meat-and-vegetable roll, battering it, and frying the whole thing! It’s almost like a Japanese cordon bleu.
Making sasami-roll-katsu is not really difficult, but it will take time and your kitchen is going to be a big mess at the end. Sometimes, though, it’s worth it!
Ingredients (for six)
- Chicken breasts – two
- Fresh green beans – about 100 g.
- Carrots – one
- Processed cheese – about 50 grams
- Wheat flour
- Bread crumbs
- Salt and pepper
- Cooking oil
- Cut the chicken breast into very thin slices, season with salt and pepper
- Snap off the ends of the green beans. In a small pot, boil green beans with a pinch of salt for 3 minutes, then drain
- Cut the carrots into thin strips and sprinkle a pinch of salt.
- Wrap the carrot strips in plastic wrap and microwave on high for 1.5 minutes
- Slice the processed cheese into very thin strips
- Put 6 slices of fresh sandwich bread in a blender and blend them to make “bread crumbs”
Never skip this step. Store bought bread crumbs are not good enough
- Homogenize two eggs
- Set out a plate of flour
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- Place a couple of string beans, a couple of carrot strips and a bit of sliced cheese diagonally over a slice of chicken
- Carefully roll up the chicken slice with the vegetables and cheese inside, trying to close them as well as possible.
It’s ok if the vegetables stick out from the end of the roll.
- If you have pieces of chicken left over that are too small to make a complete roll, try making a “sub-roll” with just one filling (cheese, green bean or carrot). If it’s too small for that, even, then just batter it and fry it as is
- Cover each chicken-and-vegetable role thoroughly in flour
- Then dip in the egg, covering fully
- Finally, dip in the bread crumbs, covering the roll completely
- Heat a good quantity of frying oil (we use canola) over a medium fire
- Drop in each of the rolls in the oil, frying thoroughly
- Serve hot with ton-katsu sauce. (If you don’t have ton-katsu sauce, mix equal parts ketchup and Worcestershire Sauce for a close-enough substitute.)
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Sasami-roll-katsu is a sometimes food. You wouldn’t make this stuff more than once every two months or so. But if you want to wow some guests or serve up a special treat for your family, I can guarantee this will be a hit.
Tonight we had sasami-roll katsu, salad, white rice and miso soup.