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)
FOR THE SAUCE
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