Low Calorie Chicken Katsu Curry Meal Prep - High Protein

Описание: Japanese flavors without compromising your fitness goals. This easy recipe ensures each chicken piece is protein-packed, satisfying, and calorie-conscious. Discover the secret to a crispy exterior with baked chicken, a healthier twist. Follow our quick steps for veggie prep, chicken crumbing, and crafting a savory curry sauce. Paired with rice rinsing tips, this wholesome meal is perfect for convenient, homemade lunches or dinners. Hit like, subscribe for more nutritious recipes!


Chicken Katsu Curry Recipe:

Ingredients:

5 pieces of chicken breast (100-125g each, approximately 1 cm thickness)
2 whole carrots
2 whole potatoes
1 medium-sized brown onion
50g all-purpose flour
1 tsp salt
1 tsp pepper
100g panko crumbs
1 egg
50ml skim milk (or any milk alternative)
Cooking oil (for frying)
250g white rice
Baking paper
Oil spray

For the Curry Sauce:

Olive Oil Spray
1 medium-sized brown onion, sliced
800ml water
3 cubes or 80g Japanese curry cubes (mild golden curry or preferred brand)

Macros and Calories
633 - CALORIES
41g - P
83g - C
10 - F

Instructions:

Preheat the Oven:

Preheat the oven to 250 degrees Celsius or 480 Fahrenheit.
Prepare Vegetables:

Peel and chop 2 carrots into bite-sized pieces.
Peel and cube 2 potatoes.
Cut 1 brown onion into long strips.

Prepare Chicken:

Flatten 5 chicken breast pieces to approximately 1 cm thickness.
Cut flattened chicken into similar-sized pieces.

Crumb the Chicken:

Prepare three plates: one with flour, salt, and pepper; one with panko crumbs; and one with beaten egg and milk.
Lightly flour each chicken piece, dip into the egg-milk mixture, then coat with panko crumbs. Place on a plate and set aside.

Cook Curry Sauce:

Heat 1 tbsp oil in a medium-sized pot.
Add sliced onions and cook until they develop some color (about 2 minutes).
Add potatoes and carrots, fry for 60 seconds.
Pour in 800ml water and add Japanese curry cubes.
Bring to a boil, cover, reduce heat, and simmer for 10-12 minutes or until vegetables are nearly cooked.

Cook Rice:

Rinse 250g white rice three times to remove excess starch.
Cook rice according to packet instructions.

Bake Chicken:

Place crumbed chicken on a baking tray lined with baking paper.
Lightly spray with oil and bake in the preheated oven for 12-14 minutes. Flip at the 6-7 minute mark.

Finish Curry:

Once vegetables are nearly cooked, remove the lid and allow the curry to thicken for 4-6 more minutes.

Assemble:

Slice each piece of chicken into strips.
Divide rice among five containers, add a piece of sliced chicken to each, and top with curry sauce and vegetables.