By Carol Devenot

Many Island young people who are going to schools on the Mainland yearn for the taste of local foods.

However, some of them are also aware of good nutrition and want to enjoy lightened-up versions of their old favorites.

One of my friend's daughters was homesick and 'ono for chicken katsu. She wouldn't settle for the typical greasy style, however, but wanted a leaner version. Her mother was delighted to find a baked chicken katsu that worked.

I tried to maintain the integrity of the original recipe while reducing the fattening ingredients. Use skinless chicken breasts or lean pork cutlets for this, such as the pork tonkatsu cuts you can find at many local supermarkets. Garlic or garlic powder enhances the flavors of savory foods and is good for you as well. Use egg whites to make the coating stick to the chicken and vegetable spray to keep the chicken from sticking. Panko is a very crisp Japanese breading made by a special process, available in most grocery stores in the Asian-ingredients section.

No foget da katsu sauce! (But don't overindulge, as this sauce has a fair amount of sugar.)

Chicken Katsu

• 4 pounds chicken breasts, skinless, cut into 8 fillets
• 1 to 2 teaspoons garlic powder
• 2 egg whites, beaten to soft foam
• 1/2 cup panko flakes
• Vegetable-oil cooking spray
• Katsu sauce (recipe below)

Line a 9-by-13-inch pan with aluminum foil and place a wire rack over the foil. Spray the rack with cooking spray. Preheat your oven's broiler.

Place egg whites and panko in separate shallow bowls. Sprinkle chicken with garlic powder, coat both sides in egg white, then with panko. Place chicken on rack and broil 3-4 inches from heat source, until golden brown on both sides.

Serve with katsu sauce made by combining one cup of ketchup and six tablespoons of Worcestershire sauce.

Serves 8.

• Per serving: 296 calories, 54 grams protein, 9 grams carbohydrates, 3 grams fat, 0.4 grams dietary fiber: 78 percent protein, 12 percent carbohydrates, 10 percent fa). Per serving of katsu sauce: 40 calories, 0.5 gram protein, 0.5 gram fat, 11 grams carbohydrates, 0 gram fiber: 4 percent protein, 94 percent carbohydrates, 2 percent fat.

• Next column: May 5, Good-kine Potato Salad.

Want a local recipe lightened up? Write Light & Local, Taste Section, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; or taste@honoluluadvertiser.com.

Carol Devenot is a Kaimuki-raised kama'aina, a teacher and recipe consultant, and author of "Island Light Cuisine" (Blue Sea Publishing, paper, 2003). Learn more at islandlightcuisine.com.