Healthy chicken katsu curry

A healthy chicken katsu curry can be made by modifying the traditional recipe to make it lower in fat and calories without sacrificing flavor. Here’s a simple version of a healthier chicken katsu curry:

Ingredients:

For the Chicken Katsu:

• 2 skinless, boneless chicken breasts (or thighs if preferred)
• 1/2 cup whole wheat breadcrumbs (for added fiber)
• 1 egg (or a flax egg for a vegan alternative)
• Salt and pepper to taste
• 1 tablespoon olive oil (or a small amount of cooking spray for a lighter version)

For the Curry Sauce:

• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 1 tablespoon ginger, minced
• 2 tablespoons curry powder (adjust to taste)
• 1 tablespoon soy sauce (low-sodium if preferred)
• 2 cups low-sodium chicken broth (or vegetable broth for a vegetarian version)
• 1 cup coconut milk (light for fewer calories, or use low-fat milk for an even lighter version)
• 1 medium carrot, chopped
• 1/2 cup peas (frozen or fresh)
• Salt and pepper to taste

Instructions:

1. Prepare the Chicken Katsu:
   • Preheat your oven to 400°F (200°C).
   • Season the chicken breasts with salt and pepper.
   • Dredge each piece of chicken in the egg, then coat it with whole wheat breadcrumbs, pressing down gently to ensure an even coating.
   • Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Once the oil is hot, cook the chicken for about 4-5 minutes on each side, until golden brown and cooked through. You can also bake the chicken in the oven on a baking sheet lined with parchment paper for 20-25 minutes, flipping halfway through, for a healthier option.
2. Make the Curry Sauce:
   • In a large saucepan, heat the olive oil over medium heat. Add the onions and cook until softened, about 5 minutes.
   • Add the garlic and ginger, and cook for another 1-2 minutes until fragrant.
   • Stir in the curry powder and cook for 1 minute.
   • Add the chicken broth and bring it to a simmer. Once simmering, add the chopped carrots and cook until softened, about 10 minutes.
   • Add the coconut milk (or low-fat milk), peas, and soy sauce. Stir and let it simmer for another 5-10 minutes. Season with salt and pepper to taste.
3. Assemble:
   • Slice the cooked chicken katsu into strips.
   • Serve the curry sauce over a bed of brown rice (or cauliflower rice for a low-carb option). Place the sliced chicken katsu on top.
4. Garnish (optional):
   • Garnish with fresh cilantro, green onions, or a sprinkle of sesame seeds for an extra touch of flavor.

Tips for Making It Even Healthier:

• Use baked chicken instead of pan-fried to cut down on oil.
• Replace regular breadcrumbs with whole wheat or panko breadcrumbs for added fiber.
• Use light coconut milk or opt for low-fat milk instead of regular coconut milk to reduce calories and fat.
• Incorporate more vegetables into the curry sauce, such as zucchini or bell peppers, to increase the nutrient content.

Enjoy your healthier chicken katsu curry!

How long does Healthy chicken katsu curry last

Healthy chicken katsu curry can last in the fridge for about 3 to 4 days when stored properly in an airtight container.

If you want to extend its shelf life, you can freeze it. Here are some tips:

• In the fridge: Store the chicken katsu curry in an airtight container, and it will be good for 3 to 4 days. Make sure to separate the rice and curry to avoid sogginess when reheating.
• In the freezer: You can freeze the curry and chicken separately for up to 2-3 months. When you’re ready to eat, defrost it in the fridge overnight and reheat it on the stove or in the microwave.

Just be mindful that the texture of the crispy chicken katsu might change slightly after freezing and reheating, but the flavors will remain delicious!

What to serve with Healthy chicken katsu curry

Healthy chicken katsu curry pairs wonderfully with a variety of sides that can complement its flavors and textures. Here are some ideas for what to serve with it:

1. Brown Rice or Cauliflower Rice

• Brown Rice: It’s the classic choice and provides a fiber boost, making it a healthier alternative to white rice.
• Cauliflower Rice: For a low-carb, veggie-packed option, cauliflower rice is a great substitute. It soaks up the curry sauce nicely while keeping the dish light.

2. Steamed or Roasted Vegetables

• Steamed Vegetables: Broccoli, carrots, or green beans are a great addition. They’ll add color, nutrients, and a light crunch to balance the richness of the curry.
• Roasted Vegetables: Roasted sweet potatoes, zucchini, or bell peppers would also pair well. The natural sweetness of the roasted vegetables complements the curry’s savory flavor.

3. Asian-Inspired Salad

• A simple cabbage slaw with a sesame dressing or a mixed greens salad with a light soy-sesame dressing can add a fresh, crunchy contrast to the curry.
• You could also try a cucumber and radish salad with a light vinaigrette to add some acidity and balance.

4. Miso Soup

• A light and warming miso soup can complement the flavors of the curry and offer an additional layer of umami without being too heavy.

5. Pickled Vegetables (Tsukemono)

• Serving pickled vegetables like pickled cucumbers, radishes, or daikon can provide a tangy, crunchy side that balances the richness of the curry.

6. Edamame

• Steamed edamame pods with a sprinkle of sea salt can be a protein-packed and simple side that complements the meal well.

7. Kimchi (for an extra kick)

• If you enjoy a bit of spice and tang, serving some kimchi on the side can bring a nice contrast to the dish with its fermented, spicy flavor.

8. Crispy Baked Sweet Potato Fries

• For a little indulgence, you can serve baked sweet potato fries on the side. They are sweet, crispy, and pair perfectly with the savory curry.

9. Sautéed Greens

• Quick sautéed greens like spinach, bok choy, or kale with a touch of garlic and olive oil can add a healthy, flavorful boost to the meal.

These sides will add color, texture, and additional nutrition to your healthy chicken katsu curry, making it a well-rounded, delicious meal!