This Japanese healthy chicken katsu curry is a popular dish as it is not too spicy and easy to make. Children can enjoy it with a little less of the curry sauce if necessary.
Making a vegetarian or vegan katsu curry
An easy way to make a meal vegetarian is to swap the meat for a vegetarian alternative such as Quorn.
Other possible swaps are for jackfruit, lentils, chickpeas, mixed beans or just extra vegetables. They don’t work with this healthy chicken Katsu curry as well though in my opinion. The best swap is for Quorn fillets.
Do remember though that Quorn fillets don’t take as long to cook.
It is best to coat them with breadcrumbs after defrosting them as it helps them to stick better.
I have been a vegetarian since I was 10 years old and enjoy a huge variety of food so whatever you do, don’t let being vegetarian mean you need to eat a boring diet. check out my full list of vegetarian and vegan recipes for more ideas.
What makes this katsu curry healthy?
This recipe uses blended carrot, onion and garlic to make the sauce with stock. This is probably the healthiest way to make a sauce like this and much better than many you could buy.
If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan this is a great recipe to try. It is of course important to check yourself any plan you follow and remember all nutritional information and ingredients are found in the recipe card below.
Making this recipe with Quorn
It is really easy to adapt this recipe to use Quorn, as a vegetarian myself I do it often. It is always worth remembering that Quorn takes less time to cook when substituting it for chicken.
Check out my selection of Quorn recipes, all perfect for all the family whether vegetarian or not, some are vegan too.
What to enjoy with the healthy chicken katsu curry
The healthy chicken katsu curry is perfect with boiled rice and some vegetables like peppers. If you struggle to boil rice without problems do try my foolproof method.
The more vegetables you have in a meal either as a side dish or mixed in with the meal itself the lower-calorie the meal tends to be. A filling but low-calorie meal is perfect for weight loss.
Using frozen chicken
Chicken for this or any other chicken recipes should never be cooked from frozen, there are so many issues with this that risk food poisoning.
If you have just realised you only have frozen chicken there I have lots of tips to safely defrost chicken check them out in my defrosting chicken guide.
More you may enjoy
If you are a curry fan then do check out this post full of curry tips and recipes, one of the most popular is chicken and mushroom curry so why not give that a try?
If you are looking for more recipes with rice then do check out my list of healthy rice recipes from around the world.
For more chicken recipes check out the healthy chicken guide.
I have a lot of weight loss guides and support if you want to exercise including if you have a condition like fibromyalgia.
Have a good look around and see how I can help you achieve your weight loss goals. Request my free resources to get you started too!
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Chicken Katsu curry
- Prep Time: 5 minutes
- Cook Time: 45 minutes
- Total Time: 50 minutes
- Yield: 4 Portions 1x
- Category: Main Meal
- Method: Hob and oven
- Cuisine: Japanese
- Diet: Low Calorie
Description
Delicious Chicken Katsu curry is perfect for a tasty healthy curry without too many calories that all the family can enjoy.
Ingredients
4 chicken breasts
2 slices of wholemeal medium sliced bread from a 400g loaf
Zest of 1 unwaxed lemon
3 eggs
2 onions, diced
5 cloves of garlic, crushed
2 carrots, grated
600ml chicken stock
1 tbsp tomato puree
1 tbsp mild curry powder
4 tsp soy sauce
pinch of sweetener
Instructions
Preheat your oven to 200°c/gas 6/ fan 180°c and line a large baking sheet with greaseproof paper.
Place your chicken breasts one at a time between two sheets of cling film and bash with a rolling pin until flattened a little and season each breast a little with salt and pepper.
Using a food processor turn the bread into fine breadcrumbs and pour into a shallow container.
Finely grate the zest of one unwaxed lemon and mix the zest in with the breadcrumbs.
Using a separate shallow container beat the eggs until well combined.
Dip each chicken breast into the egg then the breadcrumbs to coat well. Place them all on the baking sheet and add any leftover egg and breadcrumbs on top. Set the chicken aside, you don’t want to cook that just yet.
Spray a large saucepan with low-calorie cooking spray and place over medium heat. Stir fry the onions for 4-5 minutes until soft then add the garlic and carrot and fry for a further 4-5 minutes.
Add the stock, soy sauce, curry powder, tomato puree and sweetener and bring to the boil. When boiling well reduce to medium heat and simmer for 15-20 minutes, stirring occasionally to avoid sticking.
If you are serving with boiled rice now is the time to put that on and also put the chicken in the oven and bake for 15-20 minutes.
Blitz with a hand blender the curry ingredients in the saucepan and set aside to warm back through before serving.
To serve spoon the sauce onto plates and top with sliced chicken breasts and serve with boiled rice and vegetables of your choice.
Keywords: Chicken Katsu curry, healthy Katsu, healthy curry,
Wagamama’s eat your heart out. This was a great katsu. I didn’t have any bread so used cornflakes for the crispy coating on the chicken.
★★★★★