Low Sodium Katsu Curry
Indulge in the comforting flavors of Low Sodium Katsu Curry, a lighter twist on the beloved Japanese classic that's perfect for those watching their sodium intake. This recipe pairs crispy oven-baked chicken coated in golden panko breadcrumbs with a rich, aromatic curry sauce made from low-sodium chicken broth, fragrant curry powder, and naturally sweetened with honey. Featuring hearty vegetables like carrots and onions, and thickened with potato starch for a silky texture, this dish offers a balanced and satisfying meal without sacrificing flavor. Served over a bed of fluffy rice and garnished with fresh green onions, this healthier katsu curry is an easy yet impressive option for weeknight dinners or casual entertaining. Enjoy all the savory goodness you love in a more heart-friendly version!
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Recipe Information
Ingredients
- 2 large boneless chicken breasts
- 1 cup panko breadcrumbs
- 0.5 cup all-purpose flour
- 2 large eggs
- 0.25 cup vegetable oil
- 1 medium, finely chopped onion
- 1 medium, finely chopped carrot
- 2 cloves, minced garlic
- 1 inch, grated ginger
- 2 cups low-sodium chicken broth
- 2 tablespoons curry powder
- 1 tablespoon honey
- 1 tablespoon, low-sodium soy sauce
- 1 tablespoon potato starch
- 2 tablespoons water
- 2 cups cooked rice
- 2 tablespoons, chopped green onions
Instructions
1. Preheat your oven to 400°F (200°C).
2. Prepare the chicken by cutting each breast in half horizontally to make them thinner. This helps in quicker cooking.
3. Set up a dredging station with three shallow dishes: one with flour, one with beaten eggs, and one with panko breadcrumbs.
4. Coat each chicken piece in flour, shaking off any excess, then dip into the eggs, and finally coat with panko breadcrumbs, pressing slightly to adhere.
5. Heat vegetable oil in a large oven-safe skillet over medium-high heat. Once hot, add the breaded chicken pieces and cook for 2-3 minutes on each side until golden brown.
6. Transfer the skillet to the preheated oven and bake the chicken for about 15 minutes or until fully cooked through.
7. Meanwhile, to make the curry sauce, heat a saucepan over medium heat and add a small amount of vegetable oil.
8. Sauté the onions, carrots, garlic, and ginger until the onions are translucent and the carrots are softened, about 5 minutes.
9. Stir in the curry powder and cook for another minute until fragrant.
10. Pour in the low-sodium chicken broth, honey, and soy sauce. Bring to a gentle simmer, and let it cook for about 10 minutes.
11. In a small bowl, mix the potato starch with water to create a slurry. Slowly add this to the curry sauce, stirring constantly until the sauce thickens. Adjust seasoning if needed.
12. Serve the crispy chicken sliced over a bed of cooked rice, generously topped with the katsu curry sauce. Garnish with chopped green onions.
Nutrition Facts
Calories |
692 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.6 g | 26% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 8.5 g | ||
| Cholesterol | 178 mg | 59% | |
| Sodium | 1579 mg | 69% | |
| Total Carbohydrate | 80.3 g | 29% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 9.0 g | ||
| Protein | 43.7 g | 87% | |
| Vitamin D | 0.7 mcg | 3% | |
| Calcium | 93 mg | 7% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 561 mg | 12% | |
*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.
