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Chicken katsu with extra-veg sauce recipe

Chicken katsu with extra-veg sauce recipe

64 ratings

Recreate your favourite takeaway at home. In this version, learn how to make your own katsu curry sauce packed full of veg. Serve with crispy baked chicken and rice - it's fakeaway time! See method

  • Serves 4
  • 5 mins to prepare and 40 mins to cook
  • 466 calories / serving
  • Freezable
  • Healthy

Ingredients

  • 650g pack chicken breast portions (4 chicken breasts)
  • 1 large egg, beaten
  • 75g panko or natural breadcrumbs
  • spray sunflower oil
  • cooked jasmine rice, steamed mangetout and coriander, to serve (optional)

For the katsu sauce

  • 2 tsp sunfower oil
  • 1 onion, finely chopped​
  • 1 tbsp frozen chopped ginger (or a 5cm piece, peeled and grated)
  • 1 tbsp hot or mild curry powder
  • pinch of crushed chillies
  • 2 carrots, scrubbed and sliced into 2cm discs
  • 1 tbsp plain flour
  • 200ml lighter coconut milk
  • ½ butternut squash (500g), peeled and cut into chunks
  • 2 orange or yellow peppers, cut into chunks
  • 1 tbsp reduced-salt soy sauce
  • 2 limes, zested and juiced, plus wedges to serve (optional)
White rice can always be swapped for brown (check cooking instructions for timings)

Each serving contains

  • Energy

    1960kj
    466kcal     23%

  • Fat

    10g 15%

  • Saturates

    4g 21%

  • Sugars

    18g 19%

  • Salt

    0.9g 15%

of the reference intake
Carbohydrate 41.9g Protein 46.9g Fibre 7.4g

Method

  1. Preheat the oven to gas 7, 220°C, fan 200°C. Lay the chicken breasts between 2 sheets of baking paper and use a rolling pin to beat gently, to thin out the meat until it’s 1-1.5cm thick. Dip into the beaten egg, then the breadcrumbs and place on a baking sheet. Spray evenly with the oil to lightly coat, then bake for 10-12 mins or until cooked through.
  2. Meanwhile, fry the onion in 2 tsp oil in a lidded saucepan over a medium heat for 3-5 mins or until soft. Add the ginger and cook for 1 min. Stir in the spices and carrots and cook for 5 mins. Add the flour, cook for 1 min, then stir in the coconut milk and 450ml water. Bring to a simmer, then add the squash; cover and simmer for 10 mins. Add the peppers and cook for another 5 mins. Stir through the soy sauce, and lime juice and zest. Blitz with a stick blender until smooth.
  3. Serve the sauce in bowls with rice, mangetout, coriander and lime wedges, if you like, topped with the sliced chicken.

Make ahead: The sauce can be made separately and frozen for up to 3 months. Allow to defrost fully before reheating to serve.

See more Healthy fakeaway recipes

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.

Freezing and defrosting guidelines

In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

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