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.
1 large onion
5 cloves of garlic
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
- 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.
- 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).
- 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.
- 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.
- 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.
- 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.
- Remove from the pan after checking that the chicken inside is cooked.
- Slice the chicken, reheat the sauce and serve.
Macros (per portion, including rice)
529 kcal | 13g fat | 57g protein | 47g carbs[/recipe-foody]
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