Low Fat Katsu Curry
Indulge in the comforting flavors of Japanese-inspired cuisine with this Low Fat Katsu Curry—an irresistible yet health-conscious twist on a restaurant favorite. Featuring crispy oven-baked chicken breasts coated in whole wheat flour and panko breadcrumbs, this dish offers all the crunch without the extra calories. The rich, aromatic curry sauce is packed with wholesome veggies like carrots, potatoes, and onions, simmered with chicken stock, curry powder, soy sauce, and a hint of honey for a perfectly balanced flavor. Served over hearty brown rice, this guilt-free meal is an excellent source of lean protein, fiber, and vitamins. Ready in just an hour, it’s a simple way to enjoy a nutritious dinner packed with bold flavors. Perfect for anyone seeking a low-fat, wholesome alternative to traditional katsu curry!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 pieces Boneless skinless chicken breasts
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup Whole wheat flour
- 1 large Egg
- 0.5 cup Panko breadcrumbs
- 1 tablespoon Olive oil
- 1 medium, chopped Onion
- 2 minced Garlic cloves
- 1 medium, peeled and chopped Carrot
- 1 medium, peeled and diced Potato
- 2 cups Chicken stock
- 1 tablespoon Curry powder
- 1 tablespoon Soy sauce
- 1 tablespoon Honey
- 1 tablespoon Cornstarch
- 2 tablespoons Water
- 2 cups Cooked brown rice
Instructions
Preheat the oven to 400°F (200°C).
Season the chicken breasts with salt and black pepper.
Prepare three separate shallow dishes: one with flour, one with a beaten egg, and one with panko breadcrumbs.
Dip each chicken breast into flour, shaking off excess, then into the egg, and finally into the panko, pressing gently to adhere.
Place the coated chicken breasts on a baking sheet lined with parchment paper. Spray or brush lightly with olive oil.
Bake in the preheated oven for 20-25 minutes, or until the chicken is golden brown and cooked through.
While the chicken is baking, heat olive oil in a large saucepan over medium heat. Add the chopped onion and garlic, and sauté until the onion is translucent.
Add the chopped carrot and potato, and cook for an additional 5 minutes.
Stir in the curry powder, and cook for 1 minute to release its flavor.
Pour in the chicken stock, soy sauce, and honey. Bring to a simmer and let cook until the vegetables are tender, about 10-15 minutes.
In a small bowl, mix the cornstarch with water to form a slurry.
Add the cornstarch slurry to the saucepan, stirring continuously until the sauce thickens. Adjust seasoning if necessary.
Slice the baked chicken and serve it over cooked brown rice, topped with the curry sauce.
Nutrition Facts
Calories |
2042 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.4 g | 68% | |
| Saturated Fat | 10.6 g | 53% | |
| Polyunsaturated Fat | 6.6 g | ||
| Cholesterol | 562 mg | 187% | |
| Sodium | 5663 mg | 246% | |
| Total Carbohydrate | 221.7 g | 81% | |
| Dietary Fiber | 17.3 g | 62% | |
| Total Sugars | 33.9 g | ||
| Protein | 166.0 g | 332% | |
| Vitamin D | 1.8 mcg | 9% | |
| Calcium | 217 mg | 17% | |
| Iron | 17.4 mg | 97% | |
| Potassium | 2468 mg | 53% | |
*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.
