Healthy Chicken Katsu Curry Recipe

The healthier katsu is coated in finely chopped flaked almonds and baked till crisp and brown. The Healthy Diet Plan recommends adding this meal to your repertoire.

– 25g flaked almonds – 1 tsp cold-pressed rapeseed oil – 2 boneless, skinless chicken breasts (about 300g total) – lime wedges, for squeezing over For the sauce – 2 tsp cold-pressed rapeseed oil – 1 medium onion, roughly chopped – 2 garlic cloves, finely chopped – thumb-sized piece ginger, peeled and finely chopped – 2 tsp medium curry powder – 1 star anise – ¼ tsp ground turmeric – 1 tbsp plain wholemeal flour For the rice – 100g long-grain brown rice – 2 spring onions, finely sliced (include the green part) For the salad – 1 medium carrot, peeled into long strips with a vegetable peeler – ⅓ cucumber, peeled into long strips with a vegetable peeler – 1 small red chilli, finely chopped (deseeded if you don't like it too hot) – juice ½ lime – small handful mint leaves – small handful coriander leave

INGREDIENTS

Heat oven to 220C/200C fan/gas 7 or air-fryer to 180C for 4 mins. Brown rice should be tender after 35 minutes in plenty of boiling water.

INSTRUCTIONS

STEP 1

Finely chop almonds in a food processor or pestle and mortar and put on a plate. Oil a small baking tray for oven baking. Season and coat both sides of the chicken with remaining oil. 

STEP 2

Sprinkle nuts on chicken and place on tray. Put remaining plate nuts on each breast. Brown and bake for 20 minutes or air-fry for 18–20. Rest 4-5 minutes on the tray, then slice thickly.

STEP 3

Meanwhile, make sauce. Add onion, garlic, and ginger to oil in a medium non-stick saucepan. 

STEP 4

Stir occasionally while loosely covering the pan and sauté for 8 minutes until softened and gently browned. Remove the lid for the last 2 minutes to avoid scorching garlic.

STEP 5

Star anise, turmeric, curry powder, and freshly ground black pepper are added. Cook five seconds more, stirring. Add flour and blend. Stir as you add 400ml water to the pan.

STEP 6

Simmer sauce for 10 minutes, stirring occasionally. Splutter? Secure lid loosely. Remove the pan from heat and combine the sauce with a stick blender. Spice to taste. Keep warm.

STEP 7

After rice is tender, add spring onions and cook 1 minute. Drain and rest while cooking the salad. Combine carrot, cucumber, chili, lime juice, and herbs.

STEP 8

Pour sauce over cut chicken on two plates and serve with rice, salad, and lime wedges for squeezing.

STEP 9

Healthy Spicy Tortilla Soup Recipe

ALSO SEE