Lighter Chicken Katsu Curry

20170327_204350

‘Healthy’ Chicken Katsu Curry

So yummy, this chicken katsu curry tastes like the real deep-fried deal but in fact its far healthier. By swapping out the panko breadcrumbs for crushed flaked almonds and a little cornflour, these goujons are less oily and still moist in the middle. Baked rather than fried, the chicken is still super crispy and satisfying.

I always thought the sauce was full of mystery ingredients, it’s such a complicated and unique flavour but in fact its just a few ground spices, ginger and garlic persuaded into a sauce using a little chicken stock. Serve over rice with a fresh salad (or we had some little gyoza-style dumplings!) for a fresh but filing Japanese dinner!

Ingredients

  • 30g flaked almonds, crushed
  • 10g sesame seeds
  • Spray oil
  • 2 boneless, skinless chicken breasts, in strips
  • 1 tsp cornflour
  • 1/2 tsp chinese 5-spice

For the sauce

  • Spray oil (preferably coconut oil
  • 1 tbsp ginger and garlic paste
  • 3 tsp garam masala curry powder
  • 1 tsp chinese 5-spice
  • 1 tsp ground turmeric

For the rice

  • 100g long-grain rice
  • 2 whole spring onions, finely sliced

 

Method

Preheat the oven to 220C/200C fan/gas 7. Put your rice on to cook/steam/microwave according to packet instructions.

Using a food processor/pestle and mortar (or a sandwich bag and a rolling pin in my case) crush the flaked almonds until quite fine. Add to a shallow bowl and mix in the 5 spice, cornflour and a pinch of salt.

Spray the chicken on both sides with oil and lay the chicken strips down in the nuts to cover completely. Place on a greased baking tray. Press any remaining nuts from the plate onto each breast. Bake for 20-25 mins or until browned and cooked through.

While the chicken is baking make the sauce. Grab a medium non-stick saucepan or wok and spray some oil. Heat until pretty hot then add the garlic and ginger. Fry for only around 2 mins – careful not to let the garlic burn!

Quickly, stir in the curry powder, spice, turmeric and plenty of black pepper. Stir well for a minute then start to gradually add the stock, stirring constantly to form a sauce. Reduce on a simmer for about 5-7 minutes, stirring well. Add a touch more water if it becomes too thick – if not leave to keep warm until the rest is done.

Serve the cooked, drained rice in a warm bowl, topped with crispy chicken and a good few spoonfuls of the rich sauce. Sprinkle over the chopped spring onions and squeeze over a touch of lime juice.

**For a simple Japanese side salad, julienne a carrot and 1/2 a cucumber with finely sliced chilli, lime juice and chopped coriander.**

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s