Chicken Katsu Curry

Ingredients

• 100g (½ cup) brown rice
• 2 chicken breasts, boneless, skinless
• 1 egg, medium, free-range, beaten
• 1 tsp ginger and garlic paste, for the coating
• 100g (2 cups) panko breadcrumbs
• 4 heaped tbsp cornflour (cornstarch)
• Spritz of neutral spray oil
• salt, to taste
• black pepper, to taste
• ½ cucumber, thinly sliced, for the pickle
• 100ml (scant ½ cup) rice vinegar, for the pickle
• 1 tsp toasted sesame oil, for the pickle
• 1 tsp caster sugar (superfine), for the pickle
• 2 tsp olive oil, for the sauce
• 1 onion, finely chopped
• 2 tsp ginger and garlic paste, for the sauce
• 1 tsp medium curry powder
• ½ tsp ground turmeric
• ½ tsp ground star anise
• 15g (1¾ tbsp) plain flour (all-purpose)
• 275ml (scant 1¼ cups) chicken stock, hot, made with 1 stock cube
• 1 tbsp tomato ketchup
• 1–2 tsp soft light brown sugar

Instructions

1. Preheat the oven to 220°C/200°C fan (425°F) Gas Mark 7.
2. Combine the pickle ingredients in a bowl and set aside to pickle: the cucumber, rice vinegar, toasted sesame oil and caster sugar.
3. Cook the brown rice according to the packet instructions, then drain.
4. Meanwhile, butterfly the chicken breasts by placing your hand on top of one and using a sharp knife to slice horizontally into the thicker part, being careful not to cut all the way through.
5. Open it up like a book to resemble a butterfly, then repeat with the second chicken breast and season both with salt and pepper.
6. Prepare three shallow bowls: one with the beaten egg mixed with the ginger and garlic paste, one with the panko breadcrumbs, and one with the cornflour, seasoned with salt and pepper.
7. Lightly dust the chicken breasts in the cornflour, dip into the egg mixture, then firmly press into the panko breadcrumbs, ensuring a thorough coating on all sides.
8. Spray the coated chicken breasts on both sides with the neutral spray oil.
9. Place on a baking tray and bake in the oven for 20–25 minutes, flipping halfway through, until golden and crisp.
10. While the chicken is baking, make the sauce: heat the olive oil in a saucepan over a medium heat and sauté the onion for about 5 minutes or until softened.
11. Add the ginger and garlic paste to the saucepan and fry for a few more seconds.
12. Add the medium curry powder, ground turmeric and ground star anise, season with salt and pepper and cook for another minute.
13. Sprinkle in the plain flour and mix well.
14. Gradually pour in the chicken stock, stirring constantly.
15. Add the tomato ketchup and soft light brown sugar, then bring the mixture to a simmer and cook for 5 minutes, stirring occasionally.
16. Remove from the heat and cool slightly, then blend to a smooth consistency in a blender or food processor.
17. Serve the panko-coated chicken breasts with the pickled cucumber, a generous helping of the sauce and the cooked brown rice.

Notes

Macros: under 550kcal and 30g protein per serving. Easily made vegetarian by using tofu slices and vegetable stock.