Healthy Chicken Katsu Curry
Indulge in the exotic flavors of Japan with our Healthy Chicken Katsu Curry recipe. This delightful dish combines the crispy goodness of chicken katsu with a rich and aromatic curry sauce, all while keeping health-conscious choices in mind. Whether you’re exploring new, nutritious recipes like our Healthy Chicken Katsu Curry or seeking personalized dietary guidance, we’re your partner in achieving a healthier, more vibrant you.
Packed with lean protein, wholesome ingredients, and a burst of spices, it’s a culinary adventure that your taste buds and your body will thank you for. Follow along as we guide you through the steps to create this mouthwatering and nutritious meal.
Ingredients
- 3 skinless chicken breasts
- 1/2 cup all-purpose flour
- 1 egg, beaten
- 1 cup panko breadcrumbs
- 1 tablespoon olive oil
- 1 tablespoon olive oil, for cooking the chicken
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced
- 2 teaspoons curry powder
- 1 teaspoon turmeric
- 1/2 teaspoon ground cumin
- 1/4 teaspoon ground coriander
- 1/4 teaspoon cayenne pepper
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 (14.5 ounce) can coconut milk
- 1 cup chicken broth
- 1/4 cup soy sauce
- 1/4 cup maple syrup
- Salt and pepper to taste
Healthy Chicken Katsu Curry: Instructions
- Preheat oven to 400 degrees F (200 degrees C).
- Cut chicken breasts into 1/2-inch thick slices.
- Place flour, egg, and panko breadcrumbs in three separate shallow dishes.
- Dredge chicken in flour, then egg, then panko breadcrumbs.
- Heat olive oil in a large skillet over medium heat.
- Add chicken to the skillet and cook for 2-3 minutes per side, or until golden brown and cooked through.
- Transfer chicken to a baking sheet.
- Bake chicken in preheated oven for 10-15 minutes, or until cooked through.
- While chicken is baking, make the curry sauce.
- Heat olive oil in a large saucepan over medium heat.
- Add onion, garlic, and ginger to the saucepan and cook for 2-3 minutes, or until softened.
- Add curry powder, turmeric, cumin, coriander, and cayenne pepper to the saucepan and cook for 1 minute more, stirring constantly.
- Add diced tomatoes, coconut milk, chicken broth, soy sauce, and maple syrup to the saucepan and bring to a boil.
- Reduce heat to low and simmer for 10-15 minutes, or until the sauce has thickened slightly.
- Season the sauce with salt and pepper to taste.
- To serve, divide rice among bowls and top with chicken and curry sauce.
- Garnish with chopped cilantro and enjoy!
Healthy Chicken Katsu Curry Tips:
- For a spicier curry, add more cayenne pepper.
- For a richer curry, use full-fat coconut milk.
- Serve the curry with your favorite vegetables, such as broccoli, carrots, or potatoes.
- Leftovers can be stored in the refrigerator for up to 3 days or in the freezer for up to 3 months.
The healthy chicken katsu curry recipe that you provided includes a number of health benefits. Here are a few examples:
- Chicken: Chicken is a lean protein source that is low in saturated fat and calories. It is also a good source of vitamins and minerals, including niacin, vitamin B6, phosphorus, and selenium.
- Panko breadcrumbs: Panko breadcrumbs are made from white bread that has been crustless and ground into flakes. They are a lighter and less oily alternative to traditional breadcrumbs.
- Coconut milk: Coconut milk is a good source of healthy fats, including medium-chain triglycerides (MCTs). MCTs are easily digested and absorbed by the body, and they can provide a quick source of energy.
- Vegetables: The vegetables in the curry sauce, such as onions, garlic, ginger, and tomatoes, are all good sources of vitamins, minerals, and antioxidants.
Overall, the healthy chicken katsu curry recipe is a nutritious and delicious meal that can be enjoyed as part of a healthy diet.
Here are some additional health benefits of the ingredients in this recipe:
- Turmeric: Turmeric is a spice that contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. Curcumin has been shown to reduce inflammation, improve cognitive function, and protect against chronic diseases such as heart disease and cancer.
- Ginger: Ginger is another spice with anti-inflammatory and antioxidant properties. It is also effective at relieving nausea and indigestion.
- Cumin: Cumin is a spice that has been shown to improve digestion, reduce inflammation, and boost the immune system.
- Coriander: Coriander is a spice that is known for its calming and digestive properties. It is also a good source of antioxidants.
- Cayenne pepper: Cayenne pepper contains capsaicin, a compound that has been shown to boost metabolism, reduce inflammation, and relieve pain.
By choosing healthy ingredients and cooking methods, you can create a delicious and nutritious meal that is good for your overall health. For more nutritious recipes check out our Bio food blog recipes
