Low Syn Katsu Chicken Curry Recipe

Low Syn Katsu Chicken Curry Recipe
Low Syn Katsu Chicken Curry Recipe
This recipe is gluten-free, milk-free, Slimming World and Weight Watchers friendly

Prep Time: 20 Mins
Cook Time: 40 Mins
Total Time: 1 Hour

Katsu Chicken Curry
For Chicken
  • 2 eggs, beat
  • 4 chicken breast (fat and skin removed) (approx 800g / 28oz)
  • 240g whole wheat bread (crushed into breadcrumbs) (4xHEa)
  • (remove and use 1.25 cups of crushed rice chips for gluten free) (6.5 syns)
  • salt and pepper according to season
For Curry Sauce
  • 4 cups (960 ml) chicken stock
  • 1 large onion, chopped
  • 1 small courgette (zucchini), chopped
  • 1 small apple, peeled and chopped (2.5 syns)
  • 1 tablespoon of soy sauce
  • 4 cloves of crushed garlic
  • teaspoon fresh ginger
  • 1 tsp turmeric
  • 2 teaspoons coriander
  • 2 teaspoons chili powder
  • 1 tablespoon of honey (2.5 syns)
  • 2 teaspoons cumin
  • Coconut oil spray
  • 1 cup raw rice
  • 2 small chopped carrots
  • carrots, julienned
  • fresh coriander
  • 1 bay leaf

For Chicken
  1. When the sauce is cooking, preheat the oven to 200c or 400f
  2. Season the wholemeal bread made into breadcrumbs (or rice chips with salt and black pepper).
  3. Place each chicken breast in several film clings and bash it into a thinner fillet with a rolling pin or meat tenderizer. Remove film cling and discard.
  4. Dip the chicken breast in a beaten egg and then cover with whole wheat bread crumbs (or rice chips) and place it on a baking dish sprayed with coconut oil spray.
  5. Bake in the oven until the chicken breast is covered in fine, golden bread. (around 30 minutes)
  6. When the chicken is cooking, add rice to the pan, with 2 cups of water and a little salt. Bring to a boil, then simmer until almost all the liquid is absorbed, turn off the heat, but leave it covered with a lid for about 10 minutes, so that the steam continues to cook the rice.
  7. Slice each breaded chicken breast into pieces and serve with some steamed jasmine rice and fresh coriander and grated carrots.
  8. Remove Bayleaf
  9. Add the curry sauce to the blender and blend until smooth, then add back to low heat and simmer for 10 minutes so that it becomes a thick and thick sauce on top of the chicken and rice.
For Curry Sauce
  1. Spray a large saucepan with coconut oil spray.
  2. Add the onions, garlic and ginger, then cook for about 3 minutes, until the onions soften. Add carrots, apples and courgettes and lightly fry for 4-5 minutes.
  3. Mix all spices so that they are evenly distributed.
  4. Add broth, honey, soy sauce and bay leaves and bring to a boil. Reduce heat and simmer for 30 minutes, until all vegetables are soft.

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