Healthy Chicken Katsu Curry: A Nourishing Spin On The Ever Popular Dish

Chicken Katsu Curry is that Japanese dish that is delicious and comforting; however, it is not the healthiest of meals. But if you are looking for a healthy option, then this recipe is perfect for you. Essential elements of the dish include wholesome brown rice, tender slices of skinless chicken breast, and a wonderfully aromatic curry sauce that can be prepared at home. This dish also packs a punch with a variety of healthy vegetables and crunchy flaked almonds, so it is a filling dish that is also healthy. Here are instructions to make Katsu Chicken Curry that is less heavy, yet tastes just as good.

Ingredients for Making Healthy Chicken Katsu Curry

For the Chicken Katsu:

• 25g almond flakes
• 1 tsp rapeseed oil
• 2 skinless and boneless chicken fillets weighing 300g
• Lime wedges (for serving)

For the Curry Sauce:

• 2 tsp rapeseed oil, cold pressed
• 1 medium onion, diced
• 2 cloves garlic, minced
• Ginger, peeled and cut into small pieces (thumb size)
• 2 tsp curry powder, medium
• 1 piece of star anise
• ¼ tsp ground turmeric
• 1 tbsp wholemeal flour, plain

For the Rice:

• 100g brown rice, long grain
• 2 spring onions, finely cut (green portions included)

For the Salad:

• 1 medium-sized carrot, peeled and cut lengthwise by a vegetable peeler
• ⅓ cucumber, peeled and cut lengthwise by a vegetable peeler
• 1 red chili, cut into small pieces (without seeds if you prefer a milder flavor)
• Juice of ½ lime
• A few pieces of mint leaves
• A few pieces of coriander leaves

Step by Step Process on How to Prepare Healthy Chicken Katsu Curry

Step 1: Prepare the Rice

1. Preheat the oven to 220°C (200°C fan) or 180°C for an air fryer. Cook the brown rice for around 35 minutes or until tender in a large pot of boiling water. Drain and set aside.

Step 2: Prepare the Chicken

1. Using a pestle and mortar, crush the almonds or blitz them in a food processor until finely chopped. Place the crushed almonds on a plate.

2. Lightly oil a small baking tray with rapeseed oil. Brush the chicken fillets with the remaining oil and season well.

3. Coat the chicken breasts with the crushed almonds, pressing gently to ensure an even coating. Place the chicken on the baking tray.

4. Bake in the oven for 18-20 minutes, or 18 minutes in an air fryer, until browned and cooked through. Let the chicken rest for 4-5 minutes before slicing into thick pieces.

Step 3: Make the Curry Sauce

1. In a medium non-stick saucepan, heat rapeseed oil and sauté the onion, garlic, and ginger over medium heat for 8 minutes, or until soft and lightly caramelized. Stir occasionally to prevent the garlic from burning.

2. Add curry powder, star anise, turmeric, and black pepper. Stir for another 30 seconds.

3. Sprinkle the flour over the mixture and stir well. Gradually pour in 400ml of water while stirring continuously.

4. Let the sauce simmer for 10 minutes, stirring occasionally. If the sauce splutters, cover loosely with a lid.

5. Turn off the heat and use a hand blender to puree the sauce until smooth. Adjust the seasoning to taste.

Step 4: Prepare the Salad

1. When the rice is almost tender, add the sliced spring onions and cook for an additional minute. Drain and set aside.

2. In a bowl, toss the carrot and cucumber strips with the chili, lime juice, mint leaves, and coriander leaves.

Step 5: Serve

1. Place the sliced chicken on two serving plates and drizzle with the curry sauce.

2. Serve with the brown rice, fresh salad, and lime wedges on the side for squeezing over.

What You’ll Love About This Healthy Chicken Katsu Curry Recipe

With this Chicken Katsu Curry variant, you can enjoy the classic dish flavors with a twist. The lean chicken breast provides a great source of protein, while the brown rice offers fiber and essential nutrients. The aromatic curry sauce, made with fresh spices and turmeric, brings warmth and depth, and the fresh salad adds a crunchy, refreshing contrast. The flaked almonds add a delightful texture and boost the health benefits of the meal.

Healthy Chicken Katsu Curry Recipe: Perfect for Every Meal

In search of a delicious, balanced Katsu Chicken curry? This version is a wholesome alternative! With whole ingredients like brown rice, lean chicken, and homemade curry paste, it delivers all the comfort of classic comfort food without the guilt. Whether for yourself or the family, this recipe will soon be a favorite in your household.