Cook Yourself Thin

Chicken katsu curry recipe

Chicken katsu curry without all the pesky fat! Hurrah and hurrah again for Gizzi on Cook Yourself Thin

Gizzi: "Coating chicken in cornflakes may sound bonkers, but they will add tons of crunch with the ability to be able bake the dish. It's fantastic for allergy sufferers too."

Serves 4

Preparation time 15 minutes
Cooking time 30 minutes

Ingredients

  • 1 tbsp groundnut or vegetable oil
  • 1 onion, peeled and chopped
  • 5 whole garlic cloves, peeled
  • 2 carrots, peeled and chopped
  • 2 tbsp plain flour
  • 1 tbsp medium curry powder
  • 600ml chicken stock
  • 2 tsp honey
  • 1 tbsp soy sauce
  • 1 bay leaf
  • ½ tsp garam masala
  • Salt and pepper
  • 4 x 100g chicken breasts
  • 100g flour, seasoned with lots of salt and pepper
  • 1 free-range egg, beaten lightly
  • 120g cornflakes, bashed in a pestle and mortar
  • 5 spritzes olive oil

To serve

  • Japanese steamed rice
  • Salad

Method

1. Heat the oven to 200°C. To make the sauce, heat the oil in a small pan. Add the onion and garlic and sauté for 2 minutes, then throw in the carrot pieces and cook slowly for 10 minutes, with the lid on, giving the odd stir occasionally. You want to sweat the vegetables until softened and starting to caramelise.

2. Stir in the flour and curry powder and cook them for a minute. Slowly pour in the chicken stock bit by bit until combined (do it slowly to avoid getting lumps). Add the honey, soy and bay leaf then bring to the boil. Reduce the heat to a slow simmer and cook for 20 minutes. The sauce will have thickened and taken on all of the flavours, although you still need it to have a pouring consistency. Add the garam masala, salt and pepper, then pass the sauce through a sieve. (if you like a chunky sauce so feel free not to strain it.)

3. While the sauce is cooking, get on with the chicken. Lay the seasoned flour, egg and cornflakes on to separate plates. Coat the chicken breasts into the flour, then the egg and finally cover with the cornflakes.

4. Spritz with oil then put in the hot oven for 12-15 minutes. Slice the chicken diagonally then serve with Japanese steamed rice and salad.

Comments

Average rating: 3.5/5
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Nutritional Information

Per serving:

581kcals
9.7 fat

Cook Yourself Thin

Last Broadcast: Monday 21 June 2.55PM

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