Heart-Healthy Katsu Curry
Bring wellness to your plate with this Heart-Healthy Katsu Curry, a nourishing spin on the classic Japanese favorite. Perfectly baked, golden chicken breasts coated in whole wheat panko breadcrumbs deliver crunch and flavor without the deep frying, while the vibrant curry sauce brims with wholesome ingredients like tender potatoes, sweet carrots, and nutrient-packed peas. Infused with aromatic spices including curry powder, turmeric, and fresh ginger, and simmered in low-sodium chicken broth, this guilt-free dish is as heart-conscious as it is satisfying. Served atop fluffy brown rice and finished with a sprinkle of fresh cilantro and a squeeze of zesty lemon, this recipe is a flavorful and wholesome choice for anyone seeking a healthier take on comfort food. Ready in just over an hour, it’s the perfect meal to enjoy while prioritizing your health.
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Recipe Information
Ingredients
- 2 pieces boneless skinless chicken breast
- 1 cup whole wheat panko breadcrumbs
- 1 egg white
- 1.5 cups low-sodium chicken broth
- 1 tablespoon low-sodium soy sauce
- 2 tablespoons olive oil
- 1 large onion
- 1 carrot
- 2 garlic clove
- 1 inch piece ginger
- 2 tablespoons all-purpose flour
- 1 tablespoon curry powder
- 0.5 teaspoon turmeric
- 1 medium potato
- 0.5 cup frozen peas
- 2 cups cooked brown rice
- 0.25 cup fresh cilantro
- 1 lemon wedges
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 400°F (200°C).
Pound the chicken breasts to an even thickness of about 1/2 inch.
Prepare a baking sheet by lining it with parchment paper.
In a shallow bowl, whisk the egg white. In another bowl, place the whole wheat panko breadcrumbs.
Dip each chicken breast first into the egg white, letting the excess drip off, and then coat it with the breadcrumbs. Place on the prepared baking sheet.
Bake in the oven for 20-25 minutes or until the chicken is golden brown and cooked through.
While the chicken is baking, prepare the curry sauce. Dice the onion and carrot, mince the garlic, and grate the ginger.
Heat one tablespoon of olive oil in a large pan over medium heat. Add the diced onion and carrot and sauté for 5 minutes until the onion is translucent.
Add the minced garlic and grated ginger, cooking for another minute.
Sprinkle the flour, curry powder, and turmeric over the vegetables, stirring to combine and cook for 2 minutes to form a roux.
Gradually add the chicken broth while stirring continuously to prevent lumps.
Add the low-sodium soy sauce, peeled and cubed potato, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat and simmer for about 15 minutes, or until the potato is cooked through and the sauce thickens.
Add the frozen peas and cook for another 5 minutes.
To serve, slice the baked chicken breast and arrange over cooked brown rice. Spoon the curry sauce with vegetables over the top.
Garnish with chopped fresh cilantro and serve with lemon wedges for squeezing over the dish.
Nutrition Facts
Calories |
2114 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.8 g | 63% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 264 mg | 88% | |
| Sodium | 5167 mg | 225% | |
| Total Carbohydrate | 274.2 g | 100% | |
| Dietary Fiber | 31.9 g | 114% | |
| Total Sugars | 21.7 g | ||
| Protein | 144.7 g | 289% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 258 mg | 20% | |
| Iron | 21.2 mg | 118% | |
| Potassium | 3010 mg | 64% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
