Quorn katsu curry

Serves 4, ready in 50 minutes

• Low-calorie cooking spray

• 1 large onion, chopped

• 3 garlic cloves, crushed

• 3cm piece fresh root ginger, peeled and grated

• 2 large carrots, chopped

• 2 eggs

• 4 slices of wholemeal bread (from a small 400g loaf), stale if possible

• 8 frozen Quorn Fillets

• 2 tbsp curry powder

• 1 tbsp soy sauce or tamari

• 500ml boiling vegetable stock

• 100ml reduced-fat coconut milk

• 1 unwaxed lime or lemon

• Boiled dried rice, to serve

1 Spray a non-stick saucepan with low-calorie cooking spray and place over a medium heat. Add the onion, garlic and ginger and cook for 2 minutes. Stir in the carrots, cover and sweat the veg slowly for 15 minutes or until softened, stirring occasionally.

2 Meanwhile, preheat the oven to 200°C/fan 180°C/gas 6.

3 Put the eggs in 1 shallow bowl and beat lightly. Blitz the bread in a food processor to make very fine crumbs and tip them into another bowl.

4 Dip each frozen Quorn fillet first in the egg and then the breadcrumbs (you can either coat 1 side of each fillet thickly or coat both sides more lightly). Bake for 30 minutes or until the crumbs are crisp.

5 Once the Quorn is in the oven, stir the curry powder into the carrots and cook for 1 minute, then pour in the soy sauce or tamari, stock and coconut milk and bring to the boil. Reduce the heat to low and simmer for 20 minutes. Grate ½ tsp zest from the lime or lemon, juice the whole thing and add both to the sauce. Blitz until the sauce is as smooth or chunky as you want using a stick blender or food processor. Season to taste.

6 Serve the Quorn fillets with the sauce, some pickled veg (see tip) and rice