Katsu Curry
Katsu curry that's high in protein but low in calories? Hell yes!
This recipe is loaded with vegetables and tastes like the ultimate takeaway!
Nutrition Facts
Servings 2
- Amount Per Serving
- Calories 580
- % Daily Value *
- Total Fat 13.4g21%
- Total Carbohydrate 48.4g17%
- Dietary Fiber 5.2g21%
- Protein 68.3g137%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Yields2 ServingsCategoryDinner
2 medium chicken breasts
1 egg - beaten
50 g breadcrumbs
1 onion - roughly chopped
2 garlic cloves - minced
1 large carrot - grated
250 ml chicken stock
1 tsp curry powder
0.50 tsp cumin
100 g chopped tomatoes
1 tbsp soy sauce
75 g cooked brown rice
1
Preheat your oven 180C and line a baking tray with parchment paper
2
Place your chicken breast in between 2 pieces of clingfilm and flatten with a mallet or rolling pin. Repeat with remaining chicken breast.
Dip each chicken breast in the beaten egg and then into the breadcrumbs.
Place on the baking tray and cook in the oven for 20 minutes or until the chicken is cooked through and crispy!
3
Heat a non-stick pan over a medium heat and add in the onions and garlic. "Fry" these off for 5 minutes until softened, then add in the carrots and continue cooking for a further 5 minutes.
Add in your remaining ingredients (minus the rice) and mix well. Bring this mixture the boil and then reduce to simmer for 15 minutes.
4
Once cooked down and the vegetables are softened, add this to a blender and blend until smooth.
Slice your chicken into strips.
Spoon the sauce onto the plates and place the chicken strips on top, serve with your boiled brown rice.
Ingredients
2 medium chicken breasts
1 egg - beaten
50 g breadcrumbs
1 onion - roughly chopped
2 garlic cloves - minced
1 large carrot - grated
250 ml chicken stock
1 tsp curry powder
0.50 tsp cumin
100 g chopped tomatoes
1 tbsp soy sauce
75 g cooked brown rice
Directions
1
Preheat your oven 180C and line a baking tray with parchment paper
2
Place your chicken breast in between 2 pieces of clingfilm and flatten with a mallet or rolling pin. Repeat with remaining chicken breast.
Dip each chicken breast in the beaten egg and then into the breadcrumbs.
Place on the baking tray and cook in the oven for 20 minutes or until the chicken is cooked through and crispy!
3
Heat a non-stick pan over a medium heat and add in the onions and garlic. "Fry" these off for 5 minutes until softened, then add in the carrots and continue cooking for a further 5 minutes.
Add in your remaining ingredients (minus the rice) and mix well. Bring this mixture the boil and then reduce to simmer for 15 minutes.
4
Once cooked down and the vegetables are softened, add this to a blender and blend until smooth.
Slice your chicken into strips.
Spoon the sauce onto the plates and place the chicken strips on top, serve with your boiled brown rice.