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Healthy Chicken Katsu


A Gerodie'd version of Chicken Katsu.
Healthy Chicken Katsu

Healthy, 650 Calories, 60g of Protein, low syn, low points and very very tasty.


Before you check out the recipe, I have a request which is pretty serious and VERY important.


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Right, It's Chicken Katsu Time!! This is perfect for a weekend as it tastes really naughty without it being super high in calories and the sauce tastes like chip shop curry sauce. Serves 2, 650 Calories

Ingredients

2 Chicken Breasts, 300g in total, flattened slightly

50g of Panko Breadcrumbs

1 Egg, whisked

1.5 tbsp of Curry Powder

1 tsp of Soy Sauce

1 Medium Onion, Finely Chopped 2 Cloves of Garlic, Finely Chopped

400ml of Chicken Stock, I used 1 knorrs chicken pot for this.

1 tsp of plain flour or Cornflour mixed in with some warm water to make a slurry.

Spring Onion, chopped 125g of cooked Long Grain Rice Salt and Pepper A leafy green side salad of choice. Method In a bowl, whisk an egg and add a tsp of Soy Sauce. In another bowl, put the Panko Crumbs in with salt and pepper. Put the Chicken Breast in the egg mixture and then in the breadcrumbs. Repeat if you want them extra crispy before putting on a baking tray and cooking in the oven on 180c for 20/25 minutes until crispy and cooked through. In a pan on a medium heat, add some low cal spray or a little oil and start to gently fry off the onions for around 3 minutes. Add the Garlic and cook for a further minute or so. Add the curry powder into the pan and a little bit of the stock and stir for another minute. Add the rest of the stock and then the flour mixture. Stir well and let simmer until the chicken is down and the sauce thickens enough. Serves with rice or side of choice. Enjoy and remember, your support helps me so much so every like, comment and share really does help.





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