Katsu pork with sticky rice


Serves 4 Prep 25 mins Cook 35 mins £1.52 a por­tion 535 kcals, 11g fat, 2g sat. fat, 11g sugar freez­able sauce only

200g short-grain or sushi rice, rinsed 100g panko bread­crumbs 1 tsp turmeric 1 tbsp veg­etable oil 1 egg white 450g pork fil­let, trimmed & cut into 8 pieces co­rian­der sprigs, to gar­nish (op­tional) pick­led gin­ger, to serve (op­tional)


1 tbsp veg­etable oil 1 onion, chopped 1 medium car­rot, grated 2 eat­ing ap­ples, such as Brae­burn, peeled, cored and roughly chopped 2 fat gar­lic cloves, sliced 2 tsp medium curry pow­der ½ tsp ground gin­ger 1 tbsp tomato purée 2 tsp clear honey 1 tbsp soy sauce 1 tbsp corn­flour 350ml chicken stock 1 tsp se­same oil

1 To make the sauce, heat the oil in a large pan and add the onion, car­rot and ap­ples. Cover and cook for 10 mins un­til soft­ened, stir­ring oc­ca­sion­ally. Un­cover the pan, turn up heat, add the gar­lic and cook for 1 min.

2 Stir in the curry pow­der and gin­ger. Cook for 1 min more, then stir in the purée, honey, soy and corn­flour. Grad­u­ally stir in the stock and sim­mer for 5 mins un­til the veg­eta­bles are soft and the sauce has thick­ened. Blitz with a blender or in a liq­uidiser un­til smooth. Sea­son to taste with the se­same oil, salt and pep­per. The sauce can be made up to 3 days ahead.

3 While the sauce is cook­ing, put the pork be­tween 2 sheets of cling film and bash with a rolling pin un­til the meat is about 1cm thick. In a shal­low bowl, rub to­gether the crumbs, turmeric and oil with some sea­son­ing. Beat the egg white un­til frothy.

4 Put the rice in a saucepan with 400ml cold wa­ter and a pinch of salt. Bring to the boil, cover, then sim­mer for 10 mins. Set aside.

5 Heat oven to 220C/200C fan/gas 7. Dip the pork into the egg, then the crumbs. Trans­fer to a non-stick bak­ing tray. Bake for 10-15 mins un­til crisp, turn­ing if needed. Serve with rice, sauce, co­rian­der and gin­ger.

De­li­cious & low-fat katsu curry

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