Lean Chicken Katsu Curry

It’s one of the most popular dishes in chains such as Wagamama, where a serving has a whopping 1,147 calories and 50g of fat!  My version has half as many calories (402 kcals, excluding the rice) and almost 80% less fat (only 10g).

Here we use polenta to coat the chicken. Polenta (or cornmeal as it is also known) is rich in fibre and contains a decent amount of protein. But the big advantage of using it is that you don’t need to dip the chicken in egg before coating it in polenta; it just seems to stick by itself. Also, unlike panko breadcrumbs, which are traditionally used in this dish, you don’t need a lot of oil to crisp it up.

N.B.  I’ve adapted the recipe slightly since I made the video below as it really does make enough sauce for 4 servings rather than only two as previously.

[recipe-foody]Serves 4

Ingredients

1 large onion
5 cloves of garlic
2 carrots
5 tsp oil
1 tbsp medium curry powder
1 tbsp soy sauce
1 chicken stock cube dissolved in 600ml hot water (we like Kallo which is MSG free)
1 tbsp cornflour
1 tsp tomato ketchup
1/2 teaspoon garam masala (optional)
4 chicken breasts
100g dried polenta

Method

  1. Heat up a saucepan, add 1 teaspoon of oil and slowly cook the onions and garlic for a few minutes. Add in the carrots and cook for another few minutes, before adding the curry powder.
  2. Stir in the curry powder then turn down the heat and add the soy sauce, chicken stock and cornflour (dissolve it first in a little water so it doesn’t cause lumps).
  3. Let the mixture thicken for around 20 minutes, stirring occasionally.   Once the sauce has thickened, turn off the heat and add in the tomato ketchup and garam masala.
  4. After the sauce has cooled down a little, liquidise it in either a food processor or using a hand blender.       Once it is smooth, put it back in the pan ready to reheat.
  5. Cover the chicken breasts with cling film and bash them with a rolling pin until they are approximately 1cm thick.       Pour the polenta onto a plate, add some seasoning and coat the flattened chicken with it.
  6. Cook the chicken breasts in 2 batches (unless you have a HUGE pan). Heat up 2 teaspoons of oil and cook each side of the chicken breasts for around 4-5 minutes or until the polenta has started to brown.
  7. Remove from the pan after checking that the chicken inside is cooked.
  8. Slice the chicken, reheat the sauce and serve.

Macros (per portion, including rice)

529 kcal | 13g fat | 57g protein | 47g carbs[/recipe-foody]

If you like this recipe, please like and share the video on Facebook 🙂

Leave a Comment

Your email address will not be published. Required fields are marked *

*