Loaded Katsu Curry Fries Slimming Weight Watchers Friendly Food

CHICKEN KATSU CURRY

Steps:

• Spray a large saucepan with some Coconut oil spray.
• Add the onion, garlic and ginger and cook for approx 3 mins, until onion is softened. Add the carrots, apple and courgette and lightly fry for a further 4-5 mins.
• Mix in all the spices to evenly coat.
• Add the stock, honey, soy sauce and bay leaf and bring to the boil. Reduce heat and simmer (lid off) for approx 30 mins, until all vegetables are softened.
• While the sauce is cooking, Preheat oven too 200c or 400f
• Season the whole wheat bread made into breadcrumbs (or rice crispies with some salt and black pepper.
• Place each chicken breast in some cling film and bash down into thinner fillets with a rolling pin or meat tenderiser. Remove cling film and discard.
• Dip the chicken breast into the beaten eggs and then cover with the whole wheat breadcrumbs (or rice crispies) and place on a baking tray sprayed with some Coconut oil spray.
• Bake in the oven until breaded chicken breasts are nice and golden. (approx 30 mins)
• While the chicken is cooking, add rice to a saucepan, with 2 cups of water and a little salt. Bring to a boil, then simmer until liquid is almost all absorbed, turn off heat, but leave covered with lid for approx 10 mins, for steam to continue to cook rice.
• Slice each breaded chicken breast into pieces and serve alongside some steamed jasmine rice and fresh coriander and grated carrots.
• Remove the bayleaf
• Put curry sauce into a blender and blend till smooth, and then add back to the heat and simmer down for 10 mins so that it becomes a thick smooth sauce and ladle over the chicken and rice.
• Enjoy!!

KATSU CURRY

Steps:

• First, make the curry sauce. Heat 1 tbsp oil in a pan, cook the onions and chopped carrots until the onions are soft and starting to caramelise, about 8 mins. Add the garlic and ginger and sizzle for another 30 secs, then stir in the curry powder and turmeric. Once the spices are warmed through, add the coconut milk, maple syrup or honey and 100ml water. Season well, cover and simmer over a low heat for 20 mins.
• Now make the katsu. In a wide bowl, mix the cornflour with 4 tbsp water and some seasoning. Dip the chicken or tofu into the flour mixture (if cooking for both vegans and meat eaters, make sure you dip the tofu first to avoid mixing it with meat). Place the breadcrumbs in another bowl and dip the chicken or tofu in it, turning until well coated.
• When the onions and carrots in the curry sauce are soft, blitz using a hand or table-top blender. If the sauce is too thick, add a little more water, check the seasoning, adding more salt, maple syrup or some lime juice, if you like. Keep warm.
• Heat the oil in a frying pan and cook the chicken or tofu for 4-5 mins on each side until golden and cooked through. Warm the rice and divide between bowls. Top with the curry sauce, katsu chicken or tofu, and serve with the cucumber, carrot ribbons, herbs and lime wedges.