Delicious Chicken Katsu curry is perfect for a tasty healthy curry without too many calories that all the family can enjoy.
4 chicken breasts
2 slices of wholemeal medium sliced bread from a 400g loaf
Zest of 1 unwaxed lemon
2 onions, diced
2 carrots, grated
600ml chicken stock
1 tbsp tomato puree
1 tbsp mild curry powder
4 tsp soy sauce
pinch of sweetener
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,