About: Recipes and tips for eating clean and living green

Lately I've been making more recipes that require steaming and boiling. I find it's a very clean way to eat but there are days when I give into my cravings. That's where this Chicken Katsu recipe comes from unfortunately but I figured I will share it with you as it uses a few sustainable products, such as certified humane chicken by LiberTerre Chicken, organic free-range eggs by Burnbrae Farms and non GMO avocado oil by Chosen Foods. This is my second time cooking with LiberTerre Chicken and I love that they're available at my local Canadian Asian grocer, T&T. "Our LiberTerre Chickens are raised by Canadian farmers on family farms in Ontario and Quebec. They are fed a complete vegetarian diet free from animal by-products and have constant access to fresh water. Our chickens are additionally raised without the use of antibiotics and are free from added hormones."

This recipe is pretty simple and just requires some preparation time. Frying time on each side usually takes 3 minutes per side at medium temperature or until it's golden brown. The key to properly cooking the chicken without burning the outside and under cooking the inside is by flattening the chicken with a meat tenderizer until it's flat.

This dish pairs well with steamed rice, some vegetables and a sweet Katsu sauce. There are many recipes for a good Katsu sauce online :) If you try this recipe out and enjoy it, please share it.

Disclaimer: I am not sponsored by the companies mentioned.



  • 4 chicken breasts sliced & 'butterflied' (see next pictures)
  • 2 free-free organic eggs scrambled
  • 2 cups of Japanese Panko breadcrumbs
  • 1/2 cup of avocado oil
  • 1/4 cup of all purpose flour
  • 1/4 tsp of pepper
  • 1/4 tsp of salt


  1. Start by "butterflying" your chicken breast by vertically slicing one side of the chicken until you can open up the piece like a book or "butterfly".
  2. Tenderize on a chopping board until it's half the thickness of the original breast (see picture below). *Tip: Most recipes will suggest to use parchment paper or cling film to place over your chicken before tenderizing to keep your tool clean but to avoid additional waste, I used the original LiberTerre packaging as a shield and it works way better!*
  3. Next in a medium size bowl, mix together the flour, salt and pepper. In a second bowl, crack both eggs and scramble. In the 3rd bowl, pour your panko breadcrumbs. Line the bowls up in that same order and begin coating your chicken breast first with the flour, then eggs and then breadcrumbs until evenly coated. Repeat for remaining pieces and set aside.
  4. Time to fry: In a medium size skillet, heat your avocado oil on medium heat. *Tip: To test if the oil is hot, place the tip end of the chop stick into the oil and if the oil is bubbling around it, your oil is ready*
  5. Fry each piece of breaded chicken on each side for 3 minutes or until golden brown. Do not move the piece of chicken around you to allow for an even fry.



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