Bored of Lunch’s Chicken Katsu Curry
This healthy take on everyone's favourite Japanese curry takes just 30 minutes to prepare and boasts all of the elements you know and love with a twists to make it a little lighter.
Introduction
When I go to a certain restaurant, I have to order the katsu curry, with a number of small plates, of course. I like serving this with some cucumber, pickled onions and a bit of soy sauce. Divine.
Ingredients
| low-calorie oil spray | |
| 100g | plain flour |
| 2 large | eggs, beaten |
| 150g | panko breadcrumbs |
| 4 | chicken breasts, flattened |
| For the sauce: | |
|---|---|
| 1 | onion, roughly chopped |
| 1 | carrot, roughly chopped |
| 1 tsp | garlic powder |
| 200ml | chicken stock |
| 400ml tin of | reduced-fat coconut milk |
| Small chunk of | fresh ginger, peeled and grated |
| 2 tbsp | light soy sauce |
| 2 tbsp | curry powder |
| 1 tsp | ground turmeric |
| 1 tsp | granulated sweetener |
| 1 tbsp | cornflour (optional) |
| salt and pepper, to taste | |
| To serve: | |
| jasmine rice | |
| green salad |
Method
First make the sauce. Spray a saucepan with a low-calorie oil spray and soften the onion and carrot in the pan over a medium heat, then add all the remaining sauce ingredients, except the cornflour, season to taste and let it simmer for 15 minutes. When ready, blitz the sauce with a hand blender until smooth. If the sauce is a little thin, mix the cornflour with 1 tablespoon of water and stir into the sauce to thicken, then cook for a couple or so minutes.
While that cooks, put the flour, eggs and breadcrumbs into three separate bowls. Coat the flattened chicken breasts first in the flour, then into the beaten egg, then roll in the panko breadcrumbs to coat.
Spray with low-calorie oil spray and air-fry at 190°C for 8 minutes, then flip over, spray with more oil and air-fry for another 7 minutes.
Serve the chicken on a bed of jasmine rice, with some salad and that gorgeous katsu curry sauce. Enjoy!
Calories 579 Protein: 52g Carbs: 55g Fat: 15.5g
Reviews
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