Low Fat Katsu Curry Rice
Savor the flavors of a classic Japanese favorite with a healthier twist in this Low Fat Katsu Curry Rice recipe! Perfectly baked chicken breasts are coated in crispy panko breadcrumbs for a golden, crunchy texture without the need for deep frying. Paired with a rich, homemade curry sauce infused with the warming spices of curry powder, tender carrots, and sweet notes of honey and soy sauce, this dish is both comforting and guilt-free. Served over fluffy white rice and garnished with fresh green onions, this lighter version of katsu curry is easy to make, packed with flavor, and ready in under an hour. It's the perfect low-fat dinner option for anyone craving a hearty and healthy meal.
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Recipe Information
Ingredients
- 2 fillets Chicken breast
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 cup Panko breadcrumbs
- 1 large Egg
- 0.25 cup All-purpose flour
- As needed Non-stick cooking spray
- 1 finely chopped Medium onion
- 1 peeled and sliced Carrot
- 2 cloves minced Garlic
- 2 tablespoons Curry powder
- 2 tablespoons All-purpose flour
- 2 cups Chicken stock
- 1 tablespoon Soy sauce
- 1 tablespoon Honey
- 2 cups Cooked white rice
- 2 for garnish Green onions
Instructions
Preheat your oven to 400°F (200°C).
Lightly season the chicken breasts with salt and pepper.
Set up a breading station with three plates: one with flour, one with a beaten egg, and one with panko breadcrumbs.
Dredge each chicken breast in flour, shaking off the excess, then dip into the beaten egg, and finally coat with the panko breadcrumbs. Press gently to ensure the breadcrumbs adhere well.
Place the breaded chicken on a baking sheet lined with parchment paper and lightly spray with non-stick cooking spray.
Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the chicken is fully cooked and golden brown.
While the chicken is baking, prepare the curry sauce. Heat a non-stick skillet over medium heat, add the chopped onions, carrots, and garlic, cooking until the vegetables are soft.
Stir in the curry powder and flour, cooking for another minute.
Gradually pour in the chicken stock, stirring continuously to prevent lumps. Add soy sauce and honey, and bring the sauce to a simmer. Let it cook for 10 minutes until thickened.
Once the sauce is thickened, use a blender or immersion blender to blend into a smooth sauce if desired.
Slice the baked chicken breasts and serve them over cooked rice, generously topped with the curry sauce.
Garnish with chopped green onions and serve hot.
Nutrition Facts
Calories |
1558 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.0 g | 35% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 468 mg | 156% | |
| Sodium | 8159 mg | 355% | |
| Total Carbohydrate | 204.1 g | 74% | |
| Dietary Fiber | 8.9 g | 32% | |
| Total Sugars | 30.3 g | ||
| Protein | 124.2 g | 248% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 223 mg | 17% | |
| Iron | 23.0 mg | 128% | |
| Potassium | 1352 mg | 29% | |
*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.
