55
mins

Chicken Katsu Curry

Chicken cutlets served with a curry sauce over a bed of rice.

Benefits

High quality protein with all nine essential amino acids, which are key to muscle growth and repair to help the body recover after exercise.

Good source of carbohydrates to provide our body with a reliable energy source when exercising.

Cals
610
cals
Protein
38
g
Carbs
65
g
Fats
22
g

Ingredients

Metric
Imperial
serving (s)
Conversion Chart
150
g
chicken breast, pounded to even thickness
2
tbsp
all-purpose flour
1
egg
30
g
panko breadcrumbs
2
tsp
olive oil
0.5
small onion, diced
2
garlic clove, minced
1
tsp
ginger, minced
0.5
medium carrot, grated
100
g
potato, finely diced
150
mL
chicken or vegetable broth
1
tsp
curry powder
1
tsp
tomato paste
1
g
honey
1
tsp
cornstarch, mixed in tbsp of water
50
g
white rice, uncooked
ingredients screenshot

Instructions

Step 1/4

Cook the Rice

  • 50g White Rice, Uncooked

Rinse the rice under cold water and cook according to package instructions. Keep warm and set aside.

Step 2/4

Prepare the Chicken Katsu

  • 150g Chicken Breast
  • 2 tbsp AP Flour
  • 1 Egg
  • 30g Panko Breadcrumbs
  • 2 tsp Olive Oil

Season the chicken breast with salt and pepper. Dredge the chicken breast in flour, then dip it in the beaten egg, and coat it with panko breadcrumbs. Heat the oil in a skillet over medium heat. Fry the breaded chicken breast until golden brown and cooked through, about 4-5 minutes per side. Remove and place on a paper towel to drain excess oil.

Step 3/4

Prepare the Curry Sauce

  • 1 tsp Olive Oil
  • 1/2 Onion
  • 2 Garlic Clove
  • 1 tsp Ginger
  • 1/2 Medium Carrot
  • 100g Potato
  • 1 tsp Curry Powder
  • 1 tsp Tomato Paste
  • 150mL Chicken/Vegetable Broth
  • 1 tsp Honey
  • 1 tsp Conrstarch, mixed with 10mL Water

Heat olive oil in a saucepan over medium heat. Sauté the onion, garlic, and ginger until fragrant. Add the carrot and potato, and cook for another 2-3 minutes. Stir in the curry powder and tomato paste, cooking for 1 minute. Add the broth and honey. Simmer for 15 minutes, or until the vegetables are tender. Stir in the cornstarch slurry and cook for another 2-3 minutes until the sauce thickens.

Step 4/4

Assemble the Dish and Serve

Slice the fried chicken katsu into strips. Place the cooked rice on a plate and top with the sliced chicken katsu. Pour the curry sauce over the chicken and rice. Garnish with chopped green onions if desired and enjoy!

intructions-screenshot

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