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Chicken Katsu Curry

A healthier oven baked version of the ever so popular dish Chicken Katsu Curry.
Course Main Course
Cuisine Japanese
Keyword chicken, curry, rice
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 serves

Ingredients

  • 500 g chicken breast
  • 1 egg whisked
  • 30 g plain wholemeal flour
  • 80 g panko breadcrumbs
  • 1 cup 400g cooked basmati rice
  • 1 brown onion finely diced
  • 1 carrot finely diced
  • 1 capsicum diced
  • 1 tsp ginger
  • 2 cloves 1 tsp garlic
  • 1/4 tsp chilli flakes
  • 1.5 Tbs curry powder
  • 1 tsp turmeric
  • 240 ml coconut milk
  • 2 cups chicken stock salt-reduced
  • 1 Tbs soy sauce/tamari
  • 1 Tbs honey
  • 4 Tbs greek yoghurt
  • Spring onion to garnish

Instructions

  • Preheat oven to 200 degrees celcius. Place each chicken breast under some baking paper and bash down into thinner fillets with a rolling pin.
  • Add 1 cup of rice and 2 cups of water to a small saucepan. Bring to the boil over high heat (with lid on) and then reduce heat to low and simmer until all water has evaporated and rice is cooked (adding more water if necessary).
  • Dip the chicken breast into the flour and then the whisked egg and then into the breadcrumbs (seasoned with salt and pepper) and place on a baking tray lined with baking paper.
  • Bake in the oven until chicken breasts are nice and golden for ~10-15 mins, flipping halfway through cooking time.
  • Meanwhile, in a large-nonstick fry pan, add onion, carrot and capsicum and fry ~5mins or until soft. Add the garlic, ginger and chilli, mix well and fry for 30 secs.
  • Add curry powder, turmeric, chicken stock, coconut milk, soy sauce and honey. Bring to the boil and then reduce heat to low and simmer for ~15 mins.
  • Serve rice with chicken, sauce and top with greek yoghurt and spring onion. Enjoy!

Notes

UPF-Friendly Swaps
To keep this recipe closer to minimally processed foods, choose:
  • Curry powder: choose one without added sugar, flavour enhancers, colours, or other unnecessary additives.
  • Chicken stock: use a low-sodium stock with recognisable ingredients, or homemade chicken stock.
  • Soy sauce: choose a traditionally brewed soy sauce with a simple ingredient list; alternatively use tamari if preferred.
  • Greek yoghurt: choose plain Greek yoghurt with milk and live cultures as the main ingredients, without sweeteners or gums if possible.
  • Coconut milk: choose one with coconut and water, avoiding unnecessary emulsifiers where possible.
Always check ingredient labels, as brands vary.