High Protein Katsu Curry
Elevate your meal prep game with this healthy and flavorful High Protein Katsu Curry recipe! Packed with lean chicken breast, nutrient-rich quinoa, and a creamy coconut curry sauce infused with bold curry powder and aromatic garlic, this dish combines the indulgent flavors of classic katsu curry with a wholesome twist. The crispy breadcrumb coating is made with whole wheat for added fiber, while chickpea flour boosts the protein content. Topped off with vibrant frozen peas and a garnish of green onions, this high-protein dish provides a perfect balance of nutrition and taste. Ready in just about an hour, it’s ideal for busy weeknights or a satisfying weekend dinner. Plus, it’s baked—not fried—making it guilt-free without sacrificing crunch. Keywords: Healthy Katsu Curry, High Protein Recipes, Katsu Chicken, Quinoa Curry Bowl, Curry Sauce.
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Recipe Information
Ingredients
- 2 pieces Chicken breast
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 cup Chickpea flour
- 2 large Eggs
- 1 cup Whole wheat breadcrumbs
- 2 tablespoons Olive oil
- 1 medium Onion
- 1 medium Carrot
- 3 cloves Garlic
- 2 tablespoons Curry powder
- 1 can (400 ml) Coconut milk
- 1 cup Chicken stock
- 2 tablespoons Soy sauce
- 1 cup Frozen peas
- 2 cups Cooked quinoa
- 2 stalks Green onions
Instructions
Preheat your oven to 200°C (392°F).
Season each chicken breast with salt and black pepper.
Set up a breading station with chickpea flour on a plate, beaten eggs in a shallow bowl, and whole wheat breadcrumbs on another plate.
Dip each chicken breast into the chickpea flour, then the egg, and finally coat in breadcrumbs. Ensure each piece is fully covered before placing on a baking tray.
Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat and sear the breaded chicken breasts until golden brown on each side, about 3-4 minutes per side.
Transfer the chicken breasts to a baking tray and bake in the preheated oven for 20-25 minutes until fully cooked.
While the chicken is baking, prepare the curry sauce. Dice the onion and carrot, and mince the garlic cloves.
In a large pot, heat the remaining 1 tablespoon of olive oil over medium heat. Add the onion and carrot and cook until softened, about 5 minutes.
Add the minced garlic and cook for an additional minute until fragrant.
Stir in the curry powder, cooking for 1 minute to release the flavors.
Pour in the coconut milk and chicken stock, then add soy sauce. Stir to combine.
Bring the curry to a gentle simmer and cook uncovered for 15 minutes to thicken.
Add the frozen peas to the sauce and cook for an additional 5 minutes.
Once the chicken is done, let it rest for a few minutes, then slice each breast into strips.
Serve the chicken strips over a bed of cooked quinoa, topped with the curry sauce.
Garnish with chopped green onions before serving.
Nutrition Facts
Calories |
699 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 172 mg | 57% | |
| Sodium | 2183 mg | 95% | |
| Total Carbohydrate | 78.7 g | 29% | |
| Dietary Fiber | 12.6 g | 45% | |
| Total Sugars | 17.2 g | ||
| Protein | 51.7 g | 103% | |
| Vitamin D | 0.7 mcg | 3% | |
| Calcium | 129 mg | 10% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 1135 mg | 24% | |
*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.
