Hidden veg chicken katsu recipe
Created by The Tesco Recipes team
Health by stealth? We are all over it, recreating family favourites with a little extra goodness. The sauce for this chicken katsu curry is packed full of veg!
See method- Serves 4
- Takes 1 hr
- 489 calories / serving
- Freezable
- Dairy-free
- Healthy
Ingredients
- 4 chicken breasts
- 1 large egg, beaten
- 100g panko breadcrumbs
- sunflower oil spray
- cooked jasmine rice, to serve
- steamed mangetout, to serve
- fresh coriander, to serve (optional)
For the katsu sauce
- 1 onion, finely chopped
- 2 tsp sunflower oil
- 1 tbsp frozen chopped ginger (or 5cm fresh, peeled and grated)
- 1 tbsp hot or mild curry powder
- pinch of crushed chillies
- 2 carrots, scrubbed and sliced into 2cm discs
- 1 tbsp plain flour
- 200ml light coconut milk
- ½ butternut squash, peeled and cut into 2cm chunks
- 2 orange peppers, cut into small chunks
- 1 tbsp reduced-salt soy sauce
- 2 limes, zested and juiced, plus wedges to serve (optional)
Each serving contains
- Energy
- 2060kJ 489.0kcal
- Fat
- 10g
- Saturates
- 4g
- Salt
- 1.1g
- Sugars
- 18g
of the Reference intake
Carbohydrate 47.0gProtein 47.5gFibre 7.7g
Method
- Make the katsu sauce: fry the onion in the oil in a lidded saucepan over a medium heat for 3-5 mins until soft. Add the ginger and cook for 1 min. Stir in the spices and carrots; cook for 5 mins. Add the flour, cook for 1 min, then stir in the coconut milk and 450ml water. Bring to a simmer, then add the squash; cover and simmer for 10 mins. Add the peppers and cook for another 12-15 mins until all the veg are soft. Stir through the soy sauce, lime zest and juice. Blitz with a stick blender until smooth, then simmer, uncovered, for a further 8-10 mins until thickened. Season to taste.
- Meanwhile, preheat the oven to gas 7, 220°C, fan 200°C. Lay the chicken breasts between 2 sheets of baking paper and thin out the meat to 1-1.5cm thick with a rolling pin. Dip into the beaten egg, then the panko crumbs and spread across 2 baking sheets. Spray with the oil to lightly coat, then bake for 20-22 mins or until cooked through and golden.
- Serve the sauce with rice, mangetout, coriander and lime wedges, if you like, and top with the sliced chicken.
- See more Healthy fakeaway recipes
Freezing and defrosting guidelines
Freeze sauce only. In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.
- For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.
