Recipe: Lean Chicken Katsu Curry

LEAN CHICKEN KATSU CURRY

Chicken katsu curry is a real treat but we've made a recipe that's far more nutritious with a lower GI so you can enjoy it more often!! The traditional tasting sauce is made by grating up apple & parsnips and cooking them with curry powder, reducing the need for honey and other sweeteners. The wholemeal breadcrumbed chicken breast is baked, rather than fried and the finished dish is served with cauliflower rice.

Ingredients

  • 100 g wholemeal bread
  • 200 g cauliflower
  • 1 onion
  • 2 cloves of garlic
  • 1 cm piece of ginger
  • 1 tbsp rapeseed oil
  • 1 red apple
  • 2 parsnips
  • 1 tbsp curry powder
  • 1 tbsp soy sauce
  • 300 ml chicken stock
  • 50 g plain flour
  • 2 eggs
  • 50 ml sake (or veg stock)
Dry the Breadcrumbs

Step 1

Dry The Breadcrumbs

Preheat an oven to 140°C. Blitz up the bread in a food processor, scatter onto a tray and bake to crisp and dry out for 10 minutes, then remove from the oven and turn it up to 220°C.

Prepare Cauliflower Rice

Step 2

Prepare Cauliflower Rice

Cut the cauliflower into small florets by hand then place into the food processor and blitz to a fine crumb using the blade. Transfer to a bowl for later.

Make the Sauce

Step 3

Make The Sauce

Peel and finely dice the onion, garlic and ginger. Fry in a saucepan with the rapeseed oil and a lid over a medium heat for a few minutes to soften. Peel the parsnips and core both the apple and parsnips. Grate the vegetables in the food processor with slicing disc, then add to the softened onions with the curry powder to fry for a minute or so. Pour in the stock and soy sauce and leave to bubble for 20 minutes.

Coat the Chicken

Step 4

Coat The Chicken

Crack the eggs into a small dish and place the flour in a second bowl and the toasted breadcrumbs in a third. Cut any skin or sinew from the chicken, butterfly it to increase the surface area and flatten it out between two sheets of greaseproof paper with a rolling pin so that it's no more than 1-2cm thick. Season the chicken and dip into the egg, then flour, then breadcrumbs to coat.

Bake the Chicken

Step 5

Bake The Chicken

Lay the chicken on a wire rack sitting in a baking tray and bake for 10-15 minutes until the chicken is cooked through and the breadcrumbs are crispy.

Blitz the Sauce

Step 6

Blitz The Sauce

Blitz the sauce in a blender to get a smooth curry sauce and season to taste.

Cook Cauliflower & Serve

Step 7

Cook Cauliflower & Serve

Pour the sake into the bowl of cauliflower rice (or just veg stock if you prefer), season well with salt and pepper and cover with clingfilm. Microwave for 3 minutes to just cook and steam the cauliflower rice. Serve the chicken on a mound of the cauliflower rice with the sauce drizzled over. Serves 2.

Comments

bigdavegooner

This actually is amazing. Usually when I see a recipe changed so much to reduce the calories I'm a bit apprehensive about them. However in my and my families opinion this recipe tastes better than the traditional ones I have made in the past. We'll Done lads

tgbutz

Just made this, but I notice your ingredients list doesn't have an listing for chicken! I butterflied two of the largest chicken breasts I've ever seen (600 grams each) and was able to stretch the egg and bread crumbs to coat them all. Looking forward to some fine dining this evening!

hannahneo

This is my new favourite

Sorted

Chicken katsu curry is a real treat but we've made a recipe that's far more nutritious with a lower GI so you can enjoy it more often!! The traditional tasting sauce is made by grating up apple & parsnips and cooking them with curry powder, reducing the need for honey and other sweeteners. The wholemeal breadcrumbed chicken breast is baked, rather than fried and the finished dish is served with cauliflower rice.

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