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Inspired by the Japanese favourite, this dish has crispy, golden oven-baked chicken served on brown rice and peas with a silky katsu curry sauce. The sauce is secretly made from cauliflower and carrots, so this version gives you plenty of protein to keep you full and a good boost of fibre and vegetables in every portion.
Crispy chicken
Katsu sauce
Rice
A hand blender or jug blender for the sauce. Without one, leave the sauce chunky.
1.
Heat the oven to 220°C (200°C fan) and line a baking tray with baking paper.
2.
Put the rice in a pan of boiling water and cook until tender (25 minutes), adding the peas for the last 3 minutes. Drain.
3.
Meanwhile, slice each chicken breast in half horizontally to make thinner fillets. Season with the pepper, dip in the egg, then press into the breadcrumbs to coat.
4.
Lay the chicken on the tray and drizzle with 2 tsp oil. Bake until golden and cooked through with no pink meat (18–20 minutes), turning halfway.
5.
Meanwhile, heat 1 tsp oil in a saucepan over a medium heat. Cook the onion until soft (4 minutes). Add the garlic and ginger, and cook until fragrant (1 minute). Stir in the curry powder and turmeric for 30 seconds.
6.
Add the cauliflower, carrots, stock and soy sauce. Cover and simmer until the vegetables are very soft (15 minutes).
7.
Blend until smooth. If it's too thick, add up to 100ml water.
8.
Slice the chicken and serve on the rice and peas, with the katsu sauce poured over.
9.
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12.
Storage information
Cool within 1 hour, then refrigerate the chicken and sauce for up to 2 days and the rice for no more than 1 day. Freeze the sauce for up to 3 months, and the baked chicken for up to 1 month. Reheat the chicken in the oven to re-crisp, and reheat everything until steaming hot all the way through. Reheat rice only once.
Tip
Quicker rice: Use 2 x 250g pouches brown rice and microwave the peas separately. Lower carb: Skip the rice and serve with steamed green beans and the peas.
Cost-saving tips
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