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)
Ready to shop?
Shop ingredientsEach 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
Shop your ingredients
Sign in to see your total price and explore available product swaps.
Sign in to see your total price and explore available product swaps.
Sign in to shopMethod
- 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.
