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Healthy Chicken Katsu Curry

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Ingredients

Adjust Servings:
Chicken
2 Chicken breast Boneless, Skinless
1 Large eggs beaten
50-100g Gluten-free flour I use Dove Farms
150g Ground almonds Substitute for Panko breadcrumbs if gluten isn't an issue
1 tsp Curry powder
1 tsp Garam masala
Sauce
1 Onions medium size, peeled and chopped
1 Garlic clove, minced minced
1 tbsp Gluten-free flour I use Dove’s Farm
1 tbsp PB2 powdered peanut butter can substitute by thickening with more flour if you don’t want a slight peanutty taste
1 tbsp Curry powder Medium Curry Powder
500ml Chicken stock
1 tbsp Soy sauce sub. Tamari for gluten-free
1 tsp Garam masala
1 Carrot chopped
To Serve
Sticky rice (or brown rice for a slightly healthier option)

Nutritional information

25g
Protein
45g
Carbs
18g
Fats

Healthy Chicken Katsu Curry

A healthier, lightened up and gluten-free version of the Wagamama favourite.

Features:
  • Gluten Free
  • 35
  • Serves 2
  • Medium

Ingredients

  • Chicken

  • Sauce

  • To Serve

Directions

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To make the sauce, add the onion and garlic to a saucepan and sauté on a medium heat for about 5 minutes.

Throw in the chopped carrots and sweat slowly for a further 5-10 minutes, giving the odd stir.

Add in 1 Tbsp of flour and the curry powder and stir it all through. It will create a thick paste.

Now slowly pour over the chicken stock and continue stirring until the sauce combines (do this gradually to avoid it becoming lumpy).

Add the honey, soy sauce and garam masala. Stir in 1-2 Tbsps of PB2 – this will thicken the sauce slightly and give a slight peanutty flavour.

Bring the sauce to the boil, then reduce the heat and simmer for 20 minutes, until it has thickened.

Meanwhile, prepare the chicken. Season the ground almonds with garam masala, curry powder and salt and pepper, then lay the flour, beaten egg and ground almonds on separate plates or shallow dishes.

First coat the chicken breast in the flour, then dip into the egg and finally into the ground almonds. Ensure to get a full and even coating at each stage.

Heat oil in a frying pan on a high heat. Once hot, cook the coated chicken breasts for 2-3 minutes on each side, or until crispy and golden (but not burnt).

Transfer the chicken breasts to the oven and cook for a further 20 minutes, until cooked right through.

When ready to serve, pass the sauce through a sieve (this is not necessary, but it allows for a smooth and prettier sauce. I still kept and ate the chunky leftover bits after photographing!). Slice the cooked chicken breasts across and lay on a plate alongside a serving of sticky rice, then pour over the sauce and enjoy.

 

img_20151031_143134-1 healthy-chicken-katsu-curry-gluten-free

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Ashleigh

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2 Comments Hide Comments

Hello!

I’m afraid it’s difficult to give you an exact calorie count for this, which is why I haven’t included one. This is because there is usually some flour and some beaten egg leftover. The actual amount you use will depend on the size of your chicken breast (and therefore the amount you need to cover it). I’ve just given a rough figure so that you have enough to coat it well. 🙂

Based on estimation however, the recipe is around 600-650 calories a serving.

Hope this helps!

Ash xx

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