Skip to content

Japanese Katsu Chicken Curry

katsu

I adore Katsu curry; tender chicken breast encased in a crispy Panko breadcrumb & coated in a mild gingery garlic curry sauce. (Panko breadcrumbs are incredibly light giving a crunchy coating once cooked). However, conventional Katsu curry is deep-fried, rendering it unhealthy.

I have therefore experimented & come up with this oven bake method, which tastes just as good (if not better, as it is good for you!). The tip is to gently crisp the breadcrumbs in a pan prior to coating the raw chicken breasts before baking in the oven. Simple! Adding ground flaxseed to this coating makes this even healthier.

By making your own curry sauce, you can make lashings of it as I find restaurants never give you enough! Delicious Japanese cuisine for in your own kitchen!

Breaded Chicken Curry in a Panko Crumb

Serves: 2

Preparation: 35 mins

Cooking time: Approx 30 mins plus 30 mins to chill breaded chicken in fridge (Trust me, this is worth it!)

Ingredients:

The chicken:

2 chicken breasts (approx 175g  x 2)

1 large egg

50g of  panko breadcrumbs

15g ground flaxseed

1/2 tbsp coconut oil

1 tsp salt

freshly ground black pepper

25g plain or wholmeal flour

The sauce:

1 tbsp coconut oil 

2 medium onions, roughly chopped

30g fresh root ginger, peeled, finely chopped

4 garlic cloves, crushed

1.5 tbsp medium curry powder

1/2 tsp star anise

3/4 tsp ground tumeric

20g plain flour

500ml stock (I use bouillon powder)

2 tbsp tomato purée

1.5 tbsp milled chia seeds

black pepper

 

The sauce:

Heat coconut oil in a large saucepan & then add the chopped onions & brown for 10 mins until soft. Add the chopped ginger and crushed garlic & simmer for 5 mins.

Stir in the ground star anise, medium curry powder, ground turmeric, 1 tbsp of soy sauce (or tamari if you prefer) & black pepper.  Add plain flour & then tomato puree. Mix well & continue to simmer for 5 mins. Add the milled chia seeds. Whizz up in a blender to make a smooth curry sauce. If you like it a little hotter, you can stir in 1/2 tsp of chilli powder. Set aside.

Chicken

Preheat the oven to 220C/ 180C fan.

Wrap each chicken breast in cling film or a plastic food bag & bash it with a rolling pin so that the chicken breast is about 2cm in thickness throughout. This ensures the chicken will bake evenly i the oven.

Pour Panko breadcrumbs* a frying pan with a little spray oil (I use coconut). Add a pinch of salt & on a low heat toast the breadcrumbs until golden brown. Pour into a large bowl or plate. Add ground flaxseed & mix.

Beat an egg in a bowl.

Put wholemeal flour into another bowl.

One by one, dip each chicken breast in the flour, shake off any excess flour, then coat in the beaten egg & lastly in the toasted Panko breadcrumbs/ flaxseed mixture. Repeat & then chill the coated chicken breasts in the fridge for about 30 mins to help the crumb stick to the chicken.

Gently place the coated chicken breasts on a baking tray and bake for 20-30 minutes, until the chicken is cooked through. Slice diagonally & serve with the Katsu curry sauce.

Serving suggestion: Basmati rice with a vegetable stir-fry as pictured)

 

*Tip: If you cannot get Panko breadcrumbs, gluten free cornflakes are a good alternative. These also crisp up nicely.

 

Don’t forget you can find my favourite recipes in my FREE eBook here.

 

 

 

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 )

Google photo

You are commenting using your Google 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 )

Connecting to %s

Follow SOBODY HEALTHY RECIPES on WordPress.com

Twitter

Instagram

Good evening! As it is so cold in the UK (rain for over a week now!), we have a bowl of warming Minestrone soup with chickpea pasta and some protein crispbreads from @ryvitauk. These yummy crispbreads are baked with pea protein and rye and topped with red quinoa and sesame seeds. There is 21% protein, 14% fibre and 37 calories per slice! Not sure of they will pass for Toast Tuesday, but it is all I have in!!⠀ .⠀⠀ Toppings? ⠀⠀ savoury: hummus, cucumber moons, vegan cheese flowers @violife_foods, chia and pumpkin seeds @naturesheartsuperfoods. ⠀⠀ And to finish a sweet one: sliced banana, pomegranate and blackberries, crushed pistachios, pumpkin seeds and a no refined sugar chocolate drizzle @sweetfreedomuk⠀⠀ .⠀⠀ As for the soup, full recipe at my blog. Please copy and paste the link below into your new browser.⠀ https://buff.ly/2XpE9rm⠀ Have a great evening!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #toast #toasttuesday #simplemeals #foodart #soup #vegansoup #eatyourveggies #gifted #chickpeapasta #soulfood #eatyourvitamins #eatgoodfeelgood #vegan #veganrecipes #whatveganseat #weightlossrecipes #cleaneatingrecipes #healthyfoodie #cleanfoodshare #veganbowls #intuitiveeating #slimmingworld #healthygut #powerbowl #slimmingworld #eatcolorfully #iamwellandgood #foodisfuel #poweredbyplants #veganfoodlover
Are you a chocolate lover? How about a double chocolate smoothie bowl for breakfast?! (A Father's Day treat for those of us in the UK!)⠀ .⠀ Just blend together cashew milk, coconut water, pea protein, frozen banana, cacao, ground flaxseed and drizzle over with peanut butter. (How much peanut butter is enough?!).⠀ Toppings? Crunchy granola and nuts, chewy jumbo raisins, sweet and tart cacao-coated goldenberries and some fragrant toasted coconut. ⠀ .⠀ Have a lovely Day!⠀ .⠀ I used cacao-coated goldenberries @naturesheartsuperfoods, ground flaxseed @yumandyay_, toasted coconut @coconutmerchant and peanut butter @pipandnut⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ . . . . . .⠀ .⠀ .⠀ .⠀ ⠀ #fathersday #chocolatesmoothie #dessertforbreakfast #smoothiebowls #smoothieaddict #nutbutteraddict #proteinpacked #peanutbutter #coconutwater #powerbowl #dessertforbreakfast #nondairy #cacao #breakfastbowl #eatwhatyoulove #wellnessblogger #glutenfreeeats #veganfit #veganfoodlover #vegandiet #beautifulfood #fitnessfoodie #foodforfuel #goodmoodfood #foodforfuel #goodmorning #proteinbreakfast #flexibleeating #coeliacfriendly #plantbasedlife
Good morning! Do you eat your colours? Today we have a colourful fruit salad bowl with hemp seeds, dried goldenberries, butterfly pea powder protein coconut yoghurt and granola, to power me up for double spin. What do you think? (Check out the blood orange..yay I got one!). ⠀ .⠀ ⠀ I used hemp seeds @linwoodshealthfoods, dried goldenberries and pumpkin seeds @naturesheartsuperfoods and pea protein @pulsinhq.⠀ .⠀ Have a fantastic day!⠀ .⠀ .⠀ .⠀ @forvegans_byvegans .⠀ .⠀ .⠀ . . . . . . .⠀ .⠀ . . #rightfoods #bowlgoals #bowlofgoodness #eeeeats #healthyfoodporn #colourfulfood #healthyfood #cheflife #highprotein #fitchicks #antioxidants #plantbaseddiet #buzzfeedhealth #veganmuscle #instafood #dairyfrewrecipes #veganbowls #eatorganic #fitnessaddict #plantbasedliving #simpleingredients #veganista #vegansofinstagram #gymfit #foodphotography #glutenfreeeats #eatforhealth #plantbasedstrong #flatlaytoday #plantprotein
Happy Toast Tuesday! Today we have a quartet of toasted rye sourdough with assorted toppings. Which one is for you?⠀ 1. Chocolate, peanut butter and banana with apple cubes⠀ 2. Baobab protein yoghurt and berries with chocolate drizzle⠀ 3. Chilli hummus with chestnut mushrooms, sundried tomatoes and pumpkin seeds with peppery rocket ⠀ 4. Homemade kale pesto with sweet cherry tomatoes, cheesy chia flowers, cress and tofu basil stars⠀ .⠀ .⠀ .⠀ I used peanut butter @meridianfoods, baobab @adunaworld, cheese @violife_foods and pumpkin and chia seeds @naturesheartsuperfoods.⠀ .⠀ ⠀ Have a lovely day!⠀ .⠀ .⠀ .⠀ ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .#toast #sourdough #toasttuesday #toastsforall #fitfoods #foodforfuel #eatyourveggies #healthyvegan #cleaneatingideas #eatingclean #breakfastofchamps #healthyfats #eatyourgreens #superfoods #carbsarelife #mindfuleating #pesto #eatcolorful #balancednutrition #selfcare #bodyfuel #fruitheaven #veganinspiration #plantbasedmeals #brainfood #easyvegan #veganyum #poweredbyplants #vegan #veganfortheanimals
How about a blush colour smoothie for breakfast? This one has mango, carrot, cauliflower, orange, apple, pea protein, chia seeds and green tea. Toppings? an apple flower, quinoa crispies. fresh fruit, crispy pumpkin seeds and my favourite snack, cacao-coated goldenberries. A light but healthy breakfast to power me up for the gym. (Spin and a run today!) What's your favourite smoothie combo?⠀ .⠀ I used pumpkin seeds and cacao-coated goldenberries @naturesheartsuperfoods, green tea @vegavero_gb and puffed quinoa @realfoodsource. More details available at my blog (please copy and paste the link below into your browser):⠀ https://buff.ly/2WWblXt⠀ .⠀ Have a super day!⠀ .⠀ .⠀ . . . . . .⠀ .⠀ @bowlsforall @forvegans_byvegans ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ ⠀ . . #smoothielove #smoothiecleanse #smoothieoftheday #smoothierecipe #smoothiesofig #smoothiegoals #fruitsmoothie #smoothiebowlrecipes #smoothiediet #smoothiebowllove #everyoneisgoingvegan #eatstagram #veganproteinfood #veganproteinpowder #veganlife #vegangains #plantbasedalternative #healthyweightloss #acaibowl #fitgoals #fitgirl #goodmorning #guiltfree #wholefoodplantbased #cleandiet #eatingclean #healthytoptions #rawfoodshare #foodartchef #lowcalories
Happy Friday! Can you have too much chocolate? If not, how about some chocolate for breakfast?! ⠀ .⠀ Today we have a creamy bowl of cinnamon protein oats with fresh fruit, crushed pistachios, hemp seeds, pumpkin seeds, a peanut butter and chocolate drizzle and a raw millionaire bite from @livias kitchen (salted date and caramel!). They have a fudgey date topping and a crumbly shortbread base. Vegan and gluten-free too! Here's to the weekend!⠀ .⠀ Other brands used: pea protein @pulsinhq, pumpkin seeds @naturesheartsuperfoods, liquid chocolate @sweetfreedomuk and peanutbutter @pipandnut⠀ ⠀ ⠀ .⠀ Have a fabulous Friday!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ ⠀ .⠀ .⠀ .⠀ .⠀ . . . #eatingclean #breakfastlove #brekkie #bteakfastfood #morningbreakfast #cheflife #balancedmeals #fitbreakfast #healthyfoodie #healthyfoodshare #vegains #veganhealth #getfit #nutritiousfood #bestbreakfast #seasonaleating #veganfriendly #tastyfood #vegetarianrecipes #feelgood #breakfastrecipes #functionalfood #healthierfood #guthealing #fitnesslife #porridgetime #porridgelove #whatifeedmykid #colourfulfood #ieatplants
Happy Wellness Wednesday! Do you eat the rainbow?!⠀ . ⠀ Tonight is 'finish up what's in the fridge day!' We have a rainbow bowl with the cutest baby avocados (cute aren't they?!), an edamame bean noodle salad in a ginger miso dressing with crunchy pumpkin seeds, some sweet potato falafels and a shop-bought carrot quinoa salad. What do you think? ⠀ .⠀ The carrot salad and baby avos are from @marksandspencer and I used pumpkin seeds @naturesheartsuperfoods with a little pea protein in the salad dressing @pulsinhq.⠀ .⠀ Have a great evening!⠀ .⠀ .⠀ .⠀ . . . . . . . . .⠀ .⠀ . . . #vegetarian #eatplants #eatyourvitamins #eatgoodfeelgood #vegan #veganrecipes #refinedsugarfree #veganathlete #whatveganseat #fitfood #cleaneatingrecipes #healthyfoodie #cleanfoodshare #morningslikethese #glutenfreemeals #veganbowls #veganmeals #eatfresh #intuitiveeating #eatvegan #healthygut #powerbowl #slimmingworld #eatcolorfully #iamwellandgood #foodisfuel #plantbasedfoodie #fitnesslover #poweredbyplants #veganfoodlover
Happy Monday! Are you a green smoothie lover? ⠀ .⠀ Today we have an energising green smoothie bowl to start the day. Simply blend up your favourite greens (I used a mix of baby spinach and kale), with frozen bananas, courgette, strawberries, ginger, pea protein, lime juice and coconut water with a tad of wheatgrass and tangy baobab superfruit.⠀ Then decorate!⠀ .⠀ More details at my blog! Please copy and paste the link into a new browser: https://buff.ly/2WjUH4p⠀ .⠀ Have a fantastic start to a new week!!⠀ .⠀ PS. I used wheatgrass and pumpkin seeds @naturesheartsuperfoods, toasted coconut @coconutmerchant, green tea @vegavero_gb, chia seeds @chiabiaseed and gojis @linwoodshealthfoods.⠀ .⠀ .⠀ .⠀ .⠀ . . . . . . .⠀ .@forvegans_byvegans .⠀ .⠀ .⠀ .⠀ . . . . . . . #vegan #veganrecipes #nourished #veganfoodporn #veganfoodlovers #vegansofig #veganism #eatveggies #vegangirl #veganfoodie #veganathlete #whatveganseat #veganfoodshare #fitnessaddict #veganfamily #glutenfreerecipes #whole30 #healthyfoodideas #whatveganseat #plantbasedfood #plantpower #healthyeats #fitfood #veganvultures #wholefoodplantbased #crueltyfreefood #weightlossrecipes #nodairy #healthyfoodporn #nourishbowl
Happy Sunday! Do you love scones? Cream first or jam?!⠀ .⠀ My nieces came over yesterday for their first ever afternoon tea, so what do you think of these healthy plant based scones? To make them healthy, I used oat flour, apple sauce (no fat!), plant milk, chia seeds, flaxseed, some pea protein and dried goldenberries. We ate them topped with coconut cream and fresh berries! I don't think it will be their last!⠀ .⠀ Recipe available at my blog: please copy and paste link into your new browser https://buff.ly/2IbnaiX⠀ .⠀ Brands I used: chia seeds, dried goldenberries @naturesheartsuperfoods, pea protein @pulsinhq, flaxseed @yumandyay_⠀ Have a great day!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ . . . . . . .⠀ .⠀ .⠀ @forvegans_byvegans ⠀ ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #vegan #veganrecipes #nourished #veganfoodporn #veganfoodlovers #vegansofig #veganism #eatveggies #vegangirl #veganfoodie #veganathlete #whatveganseat #veganfoodshare #fitnessaddict #veganfamily #glutenfreerecipes #whole30 #healthyfoodideas #whatveganseat #plantbasedfood #plantpower #healthyeats #fitfood #veganvultures #wholefoodplantbased #crueltyfreefood #weightlossrecipes #nodairy #healthyfoodporn #nourishbowl .
Happy Friday! With it becoming warmer in the UK, I am craving salads. What about you?⠀ I have been a bit off my food with the cold, which has got to my chest, so I just wanted something simple and light for dinner. What do you think of this watermelon cucumber and chia salad? The chia seeds soak up the juices of the watermelon and it is so rehydrating! Rocket (or do you say arugula!) adds some pepperiness, pumpkin seeds some crunch and a twist of lime brings the flavours alive!⠀ .⠀ I used chia and pumpkin seeds @naturesheartsuperfoods.⠀ .⠀ The recipe details are on my blog. Please copy and paste the link below: https://buff.ly/2H8RHPW⠀ .⠀ .⠀ .⠀ .⠀ . . . . . . ⠀ .⠀ .⠀ @forvegans_byvegans @bowlsforall ⠀ .⠀ .⠀ . #eatme #ieatplants #eatmoreplants #lunchidea #eatforhealth #cleaneatingtips #slimmingworld #healthyandfit #eatcolorfully #iamwellandgood #refinedsugarfree #eatprettyfood #eatingwell #eattolive #vegangotgame #veganfoodsharer #fitnesslover #healthybodyhealthymind #befitfood #cleaneatingdiet #plantfood #poweredbyplants #veganglutenfree #veganfoodlover #fitfoodshare #meatlessmonday #guthealing #detoxyourlife #8020rule #easyhealthyrecipes
Happy Wednesday! What's for breakfast?!⠀ .⠀ I have caught a cold (urg!) and so I went to bed early last night as my eyes were all fuzzy (so apologies for late the replies!). Today I have a cosy nutrient packed porridge to help fight the bugs! (Do you feed a cold and starve a fever?!!)⠀ .⠀ Breakfast is a bowl of creamy oats made with hemp seeds, soy protein and oat milk, loaded with fresh fruit on a bed of leftover raw broccoli rice (why not?!) and milled mixed seeds and raspberries that I was luckily gifted. To add some colour and extra nutrition, I added speckles of chewy earthy goji berries, anti-oxidant rich dried goldenberries and some crunchy seeds. What do you think? ⠀ .⠀ I used hemp seeds and golji berries @linwoodshealthfoods, milled seeds and raspberries @yumandyay_, dried goldenberries and pumpkin seeds @naturesheartsuperfoods, soy protein @pulsinhq.⠀ .⠀ Have a great day!⠀ .⠀ ⠀ .⠀ .⠀ .⠀ .⠀ . . . . #porridge #porridgeoats #porridgelove #porridgeaddict #veganporridge #oatmeal #oatmealbowl #showusyouroats #oatbowl #oatsforbreakfast #proteinoats #plantbasedmeal #veganmeals #veganbowls #oatmilk #simplevegan #veganislove #plantbasedbreakfast #cleaneatingideas #cleaneatinglifestyle #fruitlover #fruitoftheday #fruitphotography #eattherainbow #foodvibes #vegetarianfood #fitnessmotivation #fitnesslover #powerfood #bowlfood .
Happy Monday! Are you a chocolate and peanut butter lover?⠀ If so, these are the treats for you!! 🙈 .⠀ My sister and nieces have been visiting and so I made these peanut butter, banana and chocolate fudge slices with extra chia seeds, hemp and pea protein. Just image sinking your teeth into an oaty biscuity bottom, a gooey fudgey middle topped with crunchy crumble and peanut butter. What do you think? Want the recipe? No refined sugar, plant-based and gluten-free!⠀ .⠀ I used cacao and chia seeds @naturesheartsuperfoods, pea protein @pulsinhq, coconut oil @coconutmerchant, hemp seeds @linwoodshealthfoods, peany putter @pipandnut .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ . . . . . . . . .⠀ .⠀ .⠀ @forvegans_byvegans ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ . . . . . . . . #bakingfromscratch #healthyvegan #healthybalance #makesmewhole #wholefoodfavs #thecookfeed #veganvultures #foodieflatlays #vegan #worldwideveganfood #healthybaking #foodgawker #hownottodie #stronggirls #gloobyfood #healthyrecipe #eatright #healthychoices #glutenfreelife #instayum #healthyeats #nutrition #healthyfoodshare #eeeeeats #veganforhealth #whatveganseat #strongnotskinny #f52grams #heresmyfood #vegannoms
%d bloggers like this: