Low Syn Chicken Katsu Curry (2024)

A healthier oven baked version of the ever so popular dish - Chicken Katsu Curry

Before I moved to Canada, one of my favorite places to eat was Wagamama, I love the foodand the socialatmosphere of the layout. It's an eating out place I really miss since I moved here.One of my favourite dish to orderthere, was theChicken Katsu Curry and I crave it often. Far too often.

Itis quite obvious from a low fat healthy eating point of view, that dish is probably one of the worse choices, from the menu. Deep fried chicken in panko breadcrumbs and a delicious curry sauce. But it is sooooooo good, right?

That sauce is the best thing ever and so that was the main component I had to try and create and I think the sauce I came up with is pretty damn amazing!!

Best of all, because it is made with lots of speed vegetables,it addsspeed foods toyour plate.

You don't need a better excuse, to smother your plate in that sauce.

The recipe you see on the Slimming World website,is actually my recipe too, submitted by a member. With a couple of small variations.

Thislow syn version of the ever so popular Chicken Katsu Curry,will have you coming back again and again tothis recipe. Infact you may just make the sauce, because it is totally slurp worthy (Hey no one is judging you here). I have been known to eat just a bowl of rice with some of this sauce.

I occasionally get some leftover sauce, but you won't see me complaining, I just tub it up and freeze for another day, or add some cooked chicken, peas and onions for a yummy kind of Chinese Style Curry the next day.

This can also be made into a gluten free version, by using Rice Krispies instead the breadcrumbs. Even if you are not gluten free, you might decide to use the Rice Krispies if you do not have your Healthy Extra B choice spare.

For the breadcrumbs, I use 100% whole wheat bread, which I blitz into breadcrumbs using the chopping bowl of myNutri Ninja Food Processor with Auto IQ technology After seasoning the breadcrumbs, I then spread themall out on a baking tray, and lightly toast it in a hot oven for afew mins, just to make the little crumbs nice and crispy. It yields a better coating for the chicken.

Then I use blender jug for the sauce and it really gets the sauce lovely and smooth and silky. This blender is awesome!!

I like to serve this Chicken Katsu Curry with some julienned carrot and a bunch of fresh coriander (cilantro) as it compliments the dish, but you can add any veg you like to the side.

I use a julienne peelerfor thecarrots, it makes it look pretty, as you get nice thin strands, you could also use a vegetable spiralizer, or just slice it into thin matchsticks if you do not have either. The julienne peelers, are pretty cheap though, and they are great for making vegetables pretty for salads etc.

Want to make a Syn FreeChicken Katsu Curry? Swap the honey for Sukrin:1 or another sweetener of choice and omit the apple. Personally though for the sake of 1.5 syns, those ingredients make the sauce perfect.

Doing an SP day? Serve this with this Roasted Cauliflower Rice

Yield: 4

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 1 hour

See Also

Método Simplex Paso a Paso: Ejemplos de Maximizar y Minimizar

This recipe is gluten free, dairy free, Slimming World and Weight Watchers friendly

Extra Easy - 1 HEb and 1.5 syns per serving
Original/SP - 1 HEb and 1.5 syns (serve with cauliflower rice)
WW Smart Points- 12 per serving
Gluten free version - use gluten free stock and soy sauce. Replace the breadcrumbs for gluten free rice krispies or another alternative.

Ingredients

[b]For the Chicken[/b]

• 4 chicken breasts (fat and skin removed) (approx 800g/28oz)
• 240g of whole wheat bread (blitzed into breadcrumbs) (4xHEa's)
• salt and pepper to season
• 2 eggs, beaten

[b]For the curry sauce[/b]

• 1 large onion, chopped
• 1 small courgette (zucchini), chopped
• 2 small carrots chopped
• 1 small apple, peeled and chopped (2.5 syns)
• 4 cloves of garlic crushed
• tsp of fresh ginger
• 1 tsp turmeric
• 2 tsp of cumin
• 2 tsp of coriander
• 2 tsp of chilli powder
• 1 tablespoon of honey (2.5 syns)
• 1 tablespoon of soy sauce
• 4 cups (960ml) of chicken stock
• 1 bay leaf
• Coconut oil spray
• 1 cup of uncooked rice
• carrot, julienned
• fresh coriander

Instructions

For the curry sauce

1. Spray a large saucepan with some Coconut oil spray.
2. Add the onion, garlic and ginger and cook for approx 3 mins, until onion is softened. Add the carrots, apple and courgette and lightly fry for a further 4-5 mins.
3. Mix in all the spices to evenly coat.
4. Add the stock, honey, soy sauce and bay leaf and bring to the boil. Reduce heat and simmer (lid off) for approx 30 mins, until all vegetables are softened.

For the chicken

1. While the sauce is cooking, Preheat oven too 200c or 400f
2. Season the whole wheat bread made into breadcrumbs (or rice crispies with some salt and black pepper.
3. Place each chicken breast in some cling film and bash down into thinner fillets with a rolling pin or meat tenderiser. Remove cling film and discard.
4. Dip the chicken breast into the beaten eggs and then cover with the whole wheat breadcrumbs (or rice crispies) and place on a baking tray sprayed with some Coconut oil spray.
5. Bake in the oven until breaded chicken breasts are nice and golden. (approx 30 mins)
6. While the chicken is cooking, add rice to a saucepan, with 2 cups of water and a little salt. Bring to a boil, then simmer until liquid is almost all absorbed, turn off heat, but leave covered with lid for approx 10 mins, for steam to continue to cook rice.
7. Slice each breaded chicken breast into pieces and serve alongside some steamed jasmine rice and fresh coriander and grated carrots.
8. Remove the bayleaf
9. Put curry sauce into a blender and blend till smooth, and then add back to the heat and simmer down for 10 mins so that it becomes a thick smooth sauce and ladle over the chicken and rice.
10. Enjoy!!

Notes

Note: once you blitz the bread into breadcrumbs and season, spread out on a baking tray and place in the oven to lightly toast for a couple of minutes.

Syn Free Version: Omit the apple and use sweetener instead of the honey, but personally for the sake of 1.5 syns, it taste so much better with ingredients as directed.

Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

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Nutrition Information

Amount Per ServingCalories 461Total Fat 6.6gSaturated Fat 1.3gCholesterol 93mgSodium 647.8mgCarbohydrates 88.2gFiber 8.5gSugar 12.2gProtein 13.9g

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