chicken katsu + japanese salad

Woohoo it’s Friyay! It has been a very long week and I’ve really been looking forward to getting home and having some time to test this ‘fakeaway’ recipe. I find cooking hugely therapeutic and relaxing, and for me it stirs those busy weekday troubles away.

My boys love a fruity curry and they were weaned on the Annabel Karmel version, but now it’s time to turn it up a notch and create a more grown-up version! There’s not a frying pan or oil in sight and there are some sneaky veggies in the sauce as well as the healing ingredients of ginger, garlic and turmeric.

Needless to say, it all got gobbled up, with even the 7 year old declaring it was the best dinner ever…and that takes some doing! Hope you enjoy too, Mrs H x

Serves 4, smart points 12

chicken:

4 chicken breasts

100g Panko breadcrumbs

1 egg, beaten with a splash of milk

Plain flour

Seasoning
curry sauce:

1 medium onion, roughly chopped

4 cloves of garlic, peeled and chopped

1 large carrot, peeled and finely chopped

Thumb sized piece of ginger, peeled and chopped

1 eating apple, peeled and chopped

2 tbsp mild curry powder

1 tsp turmeric

400 ml can of reduced-fat coconut milk

200 ml chicken stock

1 tbsp tomato ketchup

Seasoning
salad:

1/3 cucumber, sliced thinly with a peeler

1 large carrot, sliced thinly with a peeler

Half a red chilli, finely chopped

Lime juice

Small bunch coriander, chopped

Small bunch mint, chopped

Seasoning

to serve:

Wholegrain rice with quinoa (I like the Tilda pouches).


Method:

Pre-heat oven to 200 oC/190 oC fan. Spray a baking tray.

Dip each chicken breast in seasoned four, then in the egg/milk, then in Panko breadcrumbs. Place on the baking tray and pop in the oven for 25 minutes.

Sauté the onion, carrot, garlic and ginger in a large saucepan with a little spray for 10 minutes on a low-medium heat until soft.  Add the apple, curry powder and turmeric and cook for a minute. Add the coconut milk, stock and ketchup. Simmer for 10-15 minutes. Blitz the sauce in a blender and return to the pan. Thicken the curry sauce with cornflour if needed. Season to taste.

To prepare the salad, mix all salad ingredients in a bowl and season to taste.

Remove the chicken from the oven, and let rest for a few minutes. Slice, and serve on the wholegrain rice with the curry sauce and salad.

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