Katsu Curry Bake

Katsu Curry Bake is a delightful fusion of crispy baked chicken cutlets layered with a savory Japanese curry sauce and topped with fluffy rice. This healthy twist on a classic dish brings comfort without the guilt, making it perfect for a cozy dinner.

Ingredients

• Chicken breast - 200 grams
• Panko breadcrumbs - 100 grams
• Brown rice - 150 grams
• Japanese curry roux - 50 grams
• Carrot - 1 medium, diced
• Onion - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Vegetable oil - 1 tablespoon
• Chicken broth - 300 ml
• Green onion - 1 for garnish
• Salt - to taste
• Pepper - to taste

Steps

1. Preheat the oven to 200°C (400°F).
2. Cook the brown rice according to package instructions and set aside.
3. In a pan, heat vegetable oil over medium heat, then sauté onion, garlic, and ginger until fragrant.
4. Add diced carrot and cook for 5 minutes until softened.
5. Pour in the chicken broth and bring to a simmer, then add the curry roux and stir until dissolved and thickened.
6. While the sauce is simmering, season the chicken breast with salt and pepper, then coat in panko breadcrumbs.
7. Place the breaded chicken on a baking sheet and bake for 20 minutes or until golden brown and cooked through.
8. In a baking dish, layer the cooked brown rice, pour the curry sauce over the rice, and then place the baked chicken on top.
9. Return the dish to the oven for an additional 10 minutes to meld the flavors.
10. Garnish with chopped green onion before serving.

Nutrition

• Calories: 550
• Protein: 30 g
• Carbs: 70 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 80 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein from chicken, supporting muscle health.
• Rich in fiber from brown rice and vegetables, promoting digestive health.

Tags