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Lighter chicken katsu

Lighter chicken katsu

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(8 ratings)

Prep: 30 mins Cook: 50 mins plus marinating

Easy

Serves 4
Angela Nilsen makes this Japanese crumbed chicken dish with curry sauce healthier by using some clever swaps to slash the fat and calories

Nutrition and extra info

  • sauce only
  • Healthy

Nutrition: per serving

  • kcal529
  • fat10.5g
  • saturates1.2g
  • carbs61.3g
  • sugars8.6g
  • fibre3.5g
  • protein44.3g
  • salt1.3g
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Ingredients

For the chicken

  • 150ml buttermilk
  • 4 x skinless, boneless chicken breasts, total weight 550g, preferably organic
  • 50g Japanese panko breadcrumbs
  • 4 tsp self-raising flour
  • 1½ tbsp rapeseed oil, plus ¾ tsp

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

For the curry sauce

  • 1 tbsp rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 1 medium onion, chopped

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 3 garlic clove, chopped
  • 2 tsp coarsely grated ginger

    Ginger

    jin-jer

    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 2½ tsp garam masala

    Garam masala

    gar-am mah-sarl-ah

    Meaning 'warming spice mix', garam masala is the main spice blend used in North Indian…

  • ¼ tsp turmeric
  • ¼ tsp hot chilli powder (or mild if you prefer less heat)
  • 1 tsp tomato purée
  • 250ml hot chicken stock
  • 1 large carrot (about 200g), cut into small pieces

    Carrot

    ka-rot

    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 2 tsp soy sauce

    Soy sauce

    soy sor-s

    An Asian condiment and ingredient that comes in a variety of of varieties ranging from light to…

  • ½ tsp clear honey
  • 2 tsp cornflour

To serve

  • 200g raw Thai sticky rice, cooked
  • 50g mixed leaf - watercress, spinach and rocket

Method

  1. For the chicken, pour the buttermilk into a wide, shallow dish. Season with pepper and a small pinch of salt. Pat the chicken breasts dry with kitchen paper, then put them in the dish and turn them over in the buttermilk to coat well. Leave in the fridge for 1 hr. Meanwhile, heat a large, non-stick frying pan. Tip in the panko breadcrumbs and flour, and toast in the dry pan for 2-3 mins until they turn pale brown, stirring regularly so they don’t burn. Tip the crumb mix into a bowl, season with pepper and set aside to cool.

  2. To make the curry sauce, heat the oil in a medium saucepan. Tip in the onion, garlic and ginger, and fry for 6-8 mins until the onion is tender and starting to brown. Stir in the garam masala, turmeric, chilli powder and tomato purée, and fry for 1 min, stirring to scrape up any bits from the bottom of the pan. Pour in the stock and 250ml/9fl oz water. Add the carrot, soy sauce and honey, bring to a boil, then lower the heat and simmer gently for about 20 mins, uncovered, until the carrots are tender. Mix the cornflour with 2 tsp cold water, stir into the sauce and simmer for 1 min. Remove from the heat. Whizz the mixture to a smooth purée in a food processor. Strain the mixture through a fine sieve, set over a large bowl, pressing it through well with the back of a wooden spoon so enough of the purée goes through to help thicken. Season with a small pinch of salt and set aside. Sauce can be made up to 3 days ahead and chilled.

  3. Heat oven to 230C/210C fan/gas 8. Line a baking tray with foil and sit a wire rack (preferably non-stick) on top. Tip the crumb mix onto a large plate, then lift the chicken breasts from the buttermilk (leaving the marinade clinging to it) and roll each one in the crumbs, coating evenly.

  4. Heat 1½ tsp of oil in a large non-stick frying pan. Add 2 chicken breasts and fry for 1½ mins (without moving them), over a medium-high heat – adjusting the heat if necessary, so that they don’t burn. Turn the chicken over, add another ¾ tsp of oil to cover the base of the pan, and fry for 1 min more. Using a fish slice, transfer the chicken to the wire rack, then wipe any crumbs from the pan and repeat with the rest of the oil and chicken.

  5. Bake the chicken in the oven (on the wire rack) for 15 mins until cooked and crisp. Warm the sauce through briefly, remove the chicken from the rack and slice each one into 5 pieces. Serve with the sauce, sticky rice and mixed leaves.

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Comments (6)

suetay's picture

Really enjoyed this recipe, it seemed like a bit of a faff but well worth the effort! Didn't sieve the curry sauce as there didn't seem to be a need. The chicken was tender and moist and perfectly crispy. Think I will add some actual curry power too next time as I would have liked it to have more of a curry flavour...making it for my boyfriend tonight!

egreenwood20's picture
3.75

What an amazing recipe! If not a little time consuming to prepare the chicken. But oh so worth it. The curry paste was delicious. If you're a little short on time, I would recommend just serving over pan fried chicken.

mandyq's picture
5

I've never had this in a restaurant so I have nothing to compare it to, but thought it was amazing. A big success in my house and will definitely become a regular. Toasting the panko crumbs is a fantastic idea, but I didn't bother frying the chicken, I just coated in crumbs and placed straight onto a baking tray and baked for 30 minutes.

wee_g74's picture
5

This recipe is fab! My sauce was quite runny so had to thicken it up a bit, maybe I never pushed it through the sieve enough. Sauce also freezes really well too. Winner, winner, chicken dinner!

suetay's picture

Making the korma sauce yourself would save on fat and sugar and it's generally healthier (if more time consuming) I prefer the lighter recipe!

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