Baked Katsu Curry

Baked Katsu Curry is a delightful fusion of crispy, baked chicken cutlets and rich, flavorful curry sauce, offering a healthier twist on a classic Japanese comfort food. This dish provides a satisfying blend of textures and tastes, making it perfect for a cozy dinner.

Ingredients

• Chicken breast - 300 grams
• Panko breadcrumbs - 100 grams
• Egg - 1 large
• Flour - 50 grams
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Carrot - 100 grams, diced
• Potato - 150 grams, diced
• Onion - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Curry powder - 2 tablespoons
• Vegetable broth - 500 ml
• Soy sauce - 1 tablespoon
• Honey - 1 teaspoon
• Green peas - 50 grams, frozen
• Cooked brown rice - 150 grams

Steps

1. Preheat the oven to 200°C (400°F).
2. Slice the chicken breast into thin cutlets and season with salt and pepper.
3. Dredge each chicken cutlet in flour, dip it in beaten egg, and coat with panko breadcrumbs.
4. Place the breaded chicken on a baking sheet lined with parchment paper and drizzle with olive oil. Bake for 20 minutes or until golden brown and cooked through, flipping halfway.
5. In a large pan, heat a tablespoon of olive oil over medium heat. Add onion, garlic, and ginger, and sauté until the onion becomes translucent.
6. Add diced carrot and potato to the pan, cooking for another 5 minutes.
7. Stir in the curry powder and cook for 1 minute before adding the vegetable broth, soy sauce, and honey. Bring to a simmer and cook for 10 minutes until the vegetables are tender.
8. Add the frozen green peas and cook for an additional 2 minutes.
9. Serve the baked katsu on a bed of brown rice and generously ladle the curry sauce over the top.

Nutrition

• Calories: 550
• Protein: 35 g
• Carbs: 75 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 800 mg
• Cholesterol: 105 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein from chicken, supporting muscle growth and repair.
• Rich in vegetables, providing essential vitamins and minerals.

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