Chicken Katsu Curry
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Cook time: 
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Serves: 4
 
This recipe is gluten free, dairy free, Slimming World and Weight Watchers friendly

Extra Easy - 1 HEb and 1.5 syns per serving
Original/SP - 1 HEb and 1.5 syns (serve with cauliflower rice)
WW Smart Points- 12
Gluten free version - 3 syns per serving
Ingredients
For the Chicken
  • 4 chicken breasts (fat and skin removed) (approx 800g/28oz)
  • 240g of whole wheat bread (blitzed into breadcrumbs) (4xHEa's)
(omit and use 1.25 cups of rice crispies crushed for gluten free) (6.5 syns)
  • salt and pepper to season
  • 2 eggs, beaten
For the curry sauce
  • 1 large onion, chopped
  • 1 small courgette (zucchini), chopped
  • 2 small carrots chopped
  • 1 small 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
  • 4 cups (960ml) of chicken stock
  • 1 bay leaf
  • Coconut oil spray
  • 1 cup of uncooked rice
  • carrot, julienned
  • fresh coriander
Method
For the curry sauce
  1. Spray a large saucepan with some Coconut oil spray.
  2. 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.
  3. Mix in all the spices to evenly coat.
  4. Add the stock, honey, soy sauce and bay leaf and bring to the boil. Reduce heat and simmer (lid off) for approx 30 mins, until all vegetables are softened.
For the chicken
  1. While the sauce is cooking, Preheat oven too 200c or 400f
  2. Season the whole wheat bread made into breadcrumbs (or rice crispies with some salt and black pepper.
  3. 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.
  4. Dip the chicken breast into the beaten eggs and then cover with the whole wheat breadcrumbs (or rice crispies) and place on a baking tray sprayed with some Coconut oil spray.
  5. Bake in the oven until breaded chicken breasts are nice and golden. (approx 30 mins)
  6. While the chicken is cooking, add rice to a saucepan, with 2 cups of water and a little salt. Bring to a boil, then simmer until liquid is almost all absorbed, turn off heat, but leave covered with lid for approx 10 mins, for steam to continue to cook rice.
  7. Slice each breaded chicken breast into pieces and serve alongside some steamed jasmine rice and fresh coriander and grated carrots.
  8. Remove bayleaf
  9. Put curry sauce into a blender and blend till smooth, and then add back to the heat and simmer down for 10 mins so that it becomes a thick smooth sauce and ladle over the chicken and rice.
  10. Enjoy!!
Notes
Note: once you blitz the bread into breadcrumbs and season, spread out on a baking tray and place in the oven to lightly toast for a couple of minutes.

Syn Free Version: Omit the apple and use sweetener instead of the honey, but personally for the sake of 1.5 syns, it taste so much better with ingredients as directed.

Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

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Nutrition Information
Serving size: 1 Calories: 461 Fat: 6.6g Saturated fat: 1.3g Carbohydrates: 88.2g Sugar: 12.2g Sodium: 647.8mg Fibre: 8.5g Protein: 13.9g Cholesterol: 93mg
Recipe by Slimming Eats - Slimming World Recipes at http://www.slimmingeats.com/blog/chicken-katsu-curry