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Slimming Friendly Chicken Katsu Curry

This year, in a bid to shake up the meal plan we do every week, I wanted to add in some new meals. This recipe for Chicken Katsu Curry is a delicious low fat take on the popular Japanese curry eaten across the world. Served with boiled rice and steamed seasonal vegetables, it’s a delicious dish to enjoy for those on the Slimming World plan.

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Chicken Katsu Curry

Ingredients for Chicken Katsu Curry

  • 4 chicken breasts
  • 2 medium slices of wholemeal bread taken from a small 400g loaf
  • 3 eggs 
  • Low calorie cooking spray 

Ingredients for the curry sauce

  • 2 carrots, grated 
  • 2 onions, thinly sliced 
  • 4 garlic cloves, crushed
  • 1 tablespoon curry powder 
  • 1 tablespoon tomato puree
  • 1/2 teaspoon of sweetener
  • 1 tablespoon of light soy sauce 
  • 600ml Chicken Stock (I use stock pots)

Method

  • Pre-heat the oven to Gas Mark 6 (200°C/Fan 180°)
  • Line a baking tray with non-stick greaseproof paper (in preparation for your chicken)
  • Blitz the bread into breadcrumbs with a handheld blender and place into a large bowl.
  • Beat 2 eggs and place into another large bowl
  • Flatten the chicken breasts with a rolling pin (I used a sealed sandwich bag)
  • Taking a chicken breast, dip the chicken into the egg and then into the breadcrumbs, coating both sides
  • Place on baking tray, season and spritz with low fat cooking spray
  • Set aside until ready to bake in the oven
  • To make the sauce, spray a large saucepan with low fat cooking spray.
  • Add the onions and stir-fry for 4 minutes
  • Next add the garlic and carrots, stir fry for another 4 minutes
  • Pour in the chicken stock, curry powder, tomato puree, soy sauce and sweetener and stir well
  • Bring to the boil then simmer for 15-20 minutes stirring occasionally
  • Put chicken breasts into a pre-heated oven to cook for 15-20 minutes or until cooked through
  • When chicken is cooked, remove from baking tray and cut into thick slices
  • Once the sauce is cooked through, put it in a hand blender and blitz the sauce into a smooth consistency.
  • Spoon the sauce onto the plate.
  • Place the sliced chicken breast on top
  • Serve with boiled rice and seasonal vegetables
  • Enjoy!

In terms of syns for the meal, you only need to syn the wholemeal bread. However you could use a suitable bread from your Healthy B allowance to make this synfree.

Chicken Katsu Curry

Chicken Katsu Curry

Prep Time: 30 minutes
Cook Time: 25 minutes
Total Time: 55 minutes

A low fat version of the popular Japanese dish, Chicken Katsu Curry. Ideally served with white basmati boiled rice and fresh seasonal vegetables.

Ingredients

  • 4 chicken breasts
  • 2 medium slices of wholemeal bread 
  • 2 eggs 
  • Low calorie cooking spray 

For the sauce

  • 2 carrots, grated 
  • 2 onions, thinly sliced 
  • 4 garlic cloves
  • 1 tablespoon curry powder 
  • 1 tablespoon tomato puree
  • 1/2 teaspoon of sweetener
  • 1 tablespoon of light soy sauce 
  • 600ml chicken stock 

Instructions

  1. Pre-heat the oven to Gas Mark 6 (200°C/Fan 180°)
  2. Line a baking tray with non-stick greaseproof paper (in preparation for your chicken)
  3. Blitz the bread into breadcrumbs with a handheld blender and place into a large bowl.
  4. Beat 3 eggs and place into another large bowl
  5. Flatten the chicken breasts with a rolling pin (I used a sealed sandwich bag)
  6. Taking a chicken breast, dip the chicken into the egg and then into the breadcrumbs, coating both sides
  7. Place on baking tray, season and spritz with low fat cooking spray
  8. Set aside until ready to bake in the oven
  9. To make the sauce, spray a large saucepan with low fat cooking spray.
  10. Add the onions and stir-fry for 4 minutes
  11. Add the garlic and carrots, stir fry for another 4 minutes
  12. Add the chicken stock, curry powder, tomato puree, soy sauce and sweetener and stir well
  13. Bring to the boil then simmer for 15-20 minutes stirring occasionally
  14. Put chicken breasts into a pre-heated oven to cook for 15-20 minutes or until cooked through
  15. When chicken is cooked, remove from baking tray and cut into thick slices
  16. Once the sauce is cooked through, put it in a hand blender and blitz the sauce into a smooth consistency.
  17. Spoon the sauce onto the plate.
  18. Place the chicken breast on top
  19. Serve with boiled rice and seasonal vegetables

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 336Total Fat: 9gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 243mgSodium: 554mgCarbohydrates: 15gFiber: 3gSugar: 5gProtein: 46g

This is a rough guide. Please check your portion sizes.

You may also be interested in this Slimming World Mayflower Curry Recipe. It’s a delicious treat and the ultimate fake-away!

Chicken Katsu Curry
Chicken Katsu Curry
Chicken Katsu Curry

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