CHICKEN KATSU CURRY
There’s no need to miss out on your midweek treats when you can fake the takeaway at home! Serves 4, Ready in 45 minutes
4 skinless and boneless
2 medium slices wholemeal bread (from a small 400g loaf) Finely grated zest of 1 unwaxed lemon
3 eggs, beaten Low-calorie cooking spray Boiled dried rice, spring onion and
chilli sliced, to serve
FOR THE SAUCE
2 onions, sliced
5 garlic cloves, crushed 2 carrots, peeled and grated 1tbsp mild curry powder 1tbsp tomato purée 600ml boiling chicken stock Pinch of sweetener
4tsp soy sauce
Preheat oven to 200°C/fan 180°C/ gas 6 and line a large baking sheet with non-stick baking paper. Place the chicken breasts between sheets of cling film and bash with a rolling pin until slightly flattened, then season to taste. Put bread in a food processor, blitz to fine crumbs and tip into a wide, shallow bowl. Stir in the lemon zest. Put the eggs in another wide, shallow bowl.
Dip each chicken breast first in the egg and then the breadcrumbs. Place them on the baking sheet, drizzle over any extra egg and spray with low-calorie cooking spray. Set aside.
To make sauce, spray a large frying pan with cooking spray and place over a medium heat. Stir-fry onions for 4-5 mins, then add garlic and carrots. Stir-fry for 4-5 mins, then add curry powder, tomato purée, stock, sweetener and soy sauce.
Bring to boil over a high heat, then reduce heat and cook for 1520 mins or until thickened, stirring occasionally. Meanwhile, bake chicken in oven for 15-20 mins or until cooked and golden. Slice each chicken breast into thick strips. Blitz the sauce using a food processor and season to taste (keep sauce chunky if you prefer). Spoon the sauce on to plates and top with the chicken. Serve hot with rice, garnished with spring onion and chilli.