Before I moved to Canada, one of my favorite places to eat was Wagamama’s and my favorite dish there is the Chicken Katsu curry. However it is quite obvious from a low fat healthy eating point of view, that dish is probably the worse. Deep fried chicken in panko breadcrumbs and a curry sauce which I am guessing by the taste is ladened with coconut milk or similar. Okay mine in no way compares to the  real thing. But I thought it was a good low fat alternative and it helped the craving I was having for it. I will try it with some coconut milk next time.

 

Chicken Katsu Curry

Slimming Eats Recipe

Serves 4

Extra Easy – 1 HEa and approx 1.5 syns per serving

Ingredients

For Chicken

4  chicken breasts (fat and skin removed)

228g of whole wheat bread (blitzed into breadcrumbs) (4xHEa)

salt and pepper to season

1 egg, beaten

 

For the curry sauce

1 large onion, chopped

1 courgette, chopped

2 carrots, chopped

1 apple, peeled and chopped (2.5 syns)

4 cloves of garlic crushed

tsp of fresh ginger

1 tsp turmeric

2 tsp of cumin

2 tsp of coriander

2 tsp of chilli powder

1 tablespoon of honey (2.5 syns)

1 tablespoon of soy sauce

1 litre of chicken stock

1 bay leaf

Frylight or Pam Spray

 

Method

For the curry sauce

Spray a large saucepan with some Frylight or Pam spray.

Add the onion, garlic and ginger and cook for approx 3 mins, until onion is softened. Add the carrots, apple and courgette and lightly fry for a further 4-5 mins.

Mix in all the spices to evenly coat.

Add the stock, honey, soy sauce and bay leaf and bring to the boil. Reduce heat and simmer for approx 30 mins, until all vegetables are softened.

For the chicken

While the sauce is cooking, Preheat oven too 200c or 400f

Season the whole wheat bread made into breadcrumbs with some salt and black pepper.

Place each chicken breast in some cling film and bash down into thinner fillets with a rolling pin or meat tenderiser. Remove cling film and discard.

Dip the chicken breast into the beaten egg and then cover with the whole wheat breadcrumbs and place on a baking tray sprayed with some Frylight or Pam spray.

Bake in the oven until breaded chicken breasts are nice and golden.

Slice each breaded chicken breast into pieces and serve alongside some steamed jasmine rice and fresh coriander and grated carrots.

Remove bayleaf

Put curry sauce into a blender, so that it becomes a thick smooth sauce and ladle over the chicken and rice.

Enjoy!!

Filed under: below 2 syns, chicken, Extra Easy, main course, vegetables