Healthy Chicken Katsu Curry Recipes

HEALTHY CHICKEN KATSU CURRY

Steps:

• Heat oven to 220C/200C fan/gas 7. Cook the brown rice in plenty of boiling water for 35 mins or until very tender.
• Crush the almonds using a pestle and mortar, or blitz in a food processor until finely chopped, then sprinkle over a plate. Grease a small baking tray with a little of the oil. Brush the chicken on both sides with the remaining oil and season well. Coat the chicken with the nuts and place on the tray. Press any remaining nuts from the plate onto each breast. Bake for 20 mins or until browned and cooked through. Rest for 4-5 mins on the tray, then slice thickly.
• Meanwhile, make the sauce. Heat the oil in a medium non-stick saucepan and add the onion, garlic and ginger. Loosely cover the pan and fry gently for 8 mins or until softened and lightly browned, stirring occasionally. Remove the lid for the final 2 mins, and don't let the garlic burn.
• Stir in the curry powder, star anise, turmeric and a good grinding of black pepper. Cook for a few secs more, stirring. Sprinkle over the flour and stir well. Gradually add 400ml water to the pan, stirring constantly.
• Bring the sauce to a simmer and cook for 10 mins, stirring occasionally. If it begins to splutter, cover loosely with a lid. Remove the pan from the heat and blitz the sauce with a stick blender until very smooth. Adjust the seasoning to taste. Keep warm.
• Once the rice is tender, add the spring onions and cook for 1 min more. Drain well, then leave to stand for a few mins while you make the salad. Toss the carrot and cucumber with the chilli, lime juice and herbs.
• Divide the sliced chicken between two plates, pour over the sauce and serve with the rice, salad and lime wedges for squeezing over.

CHICKEN KATSU CURRY

Steps:

• Press down firmly with the palm of your hand to slightly flatten each chicken breast. Place them in a bowl, pour over the buttermilk, add the curry powder and a pinch of sea salt, crush in the garlic, then toss to coat. Cover and marinate in the fridge for at least 2 hours, but preferably overnight.
• When the time's up, sprinkle the breadcrumbs on to a tray. Remove the chicken from the buttermilk, shake off the excess, then turn in the breadcrumbs, pressing down to make them stick and flatten them a little more. Keep in the fridge until you're ready to cook.
• For the sauce, peel the onion, garlic, ginger and carrot, then finely chop with the coriander stalks (reserving the leaves).
• Fry in a large pan on a medium low heat with 1 tablespoon of olive oil and the spices for 15 minutes, or until starting to caramelize, stirring regularly.
• Stir in the flour, then the mango chutney. Pour in 800ml of boiling water and leave to blip away for 15 minutes, or until reduced to a nice sauce consistency, stirring occasionally. Taste, season and add more mango chutney, if needed.
• Meanwhile, place 1 mug of rice in a medium pan with 2 mugs of boiling water and a good pinch of salt. Break in the creamed coconut and mix together. Bring to the boil, stir, then put the lid on and simmer for 10 minutes, or until the water has evaporated. Turn the heat off and leave with the lid on.
• Make a quick pickle by peeling and very finely slicing the red onion. Place in a bowl, finely grate in the lemon zest, squeeze in the juice and add a good pinch of salt. Deseed and finely slice the chilli and add to the bowl, then mix up.
• Just under half fill a large sturdy pan with vegetable oil - the oil should be 8cm deep, but never fill your pan more than half full - and place on a medium-high heat. Use a thermometer to tell when it's ready (170°C), or add a piece of potato and wait until it turns golden - that's the sign that it's ready to go.
• Carefully lower the chicken into the oil, fry for 8 minutes, or until golden and cooked through, then drain on kitchen paper.
• Alternatively, drizzle 2 tablespoons of olive oil into a large, cold non-stick frying pan on a medium heat. Cook the chicken for 10 minutes, or until golden and cooked through, turning after 6 minutes and drizzling with an extra 2 tablespoons of oil as you turn.
• To serve, put a quarter of the rice into a small bowl, press to compact and turn out on to a plate, then repeat with the other portions. Place the chicken next to the rice, cover with the sauce, then sprinkle over the pickle and the coriander leaves.

CHICKEN KATSU CURRY

Steps:

• Heat oil in a pot over medium-high heat. Add onions to the hot oil and fry until soft and starting to caramelize, about 8 minutes. Add potatoes and carrots. Pour in water and bring to a boil. Reduce heat to low, cover, and cook until potatoes are soft, about 45 minutes.
• Remove from the heat and add curry sauce mix; stir well until all pieces are dissolved. If you'd like to add seasonings, add ketchup, Worcestershire, jam, and soy sauce. Simmer for 10 to 15 minutes, or longer if you'd like it thicker.
• While the curry is infusing, flatten the chicken breasts with a kitchen mallet to a thickness of 1/4 inch. Season with salt and pepper. Drench in flour, then egg, and then coat generously with panko bread crumbs.
• Heat oil in a separate saucepan to 355 degrees F (180 degrees C). Carefully lower breaded cutlets into the hot oil and fry until golden brown, about 3 minutes per side.
• While the chicken is cooking, stir 1 teaspoon curry powder into the sauce.
• Slice cooked chicken into strips and spoon curry sauce over top.

KATSU CURRY

Steps:

• First, make the curry sauce. Heat 1 tbsp oil in a pan, cook the onions and chopped carrots until the onions are soft and starting to caramelise, about 8 mins. Add the garlic and ginger and sizzle for another 30 secs, then stir in the curry powder and turmeric. Once the spices are warmed through, add the coconut milk, maple syrup or honey and 100ml water. Season well, cover and simmer over a low heat for 20 mins.
• Now make the katsu. In a wide bowl, mix the cornflour with 4 tbsp water and some seasoning. Dip the chicken or tofu into the flour mixture (if cooking for both vegans and meat eaters, make sure you dip the tofu first to avoid mixing it with meat). Place the breadcrumbs in another bowl and dip the chicken or tofu in it, turning until well coated.
• When the onions and carrots in the curry sauce are soft, blitz using a hand or table-top blender. If the sauce is too thick, add a little more water, check the seasoning, adding more salt, maple syrup or some lime juice, if you like. Keep warm.
• Heat the oil in a frying pan and cook the chicken or tofu for 4-5 mins on each side until golden and cooked through. Warm the rice and divide between bowls. Top with the curry sauce, katsu chicken or tofu, and serve with the cucumber, carrot ribbons, herbs and lime wedges.