Chicken Katsu Curry

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Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 4 servings
Calories: 381kcal


  • 160 g white rice - sticky or basmati (raw weight)
  • 500 g chicken breast (approx. 4 breasts flattened)
  • 60 g breadcrumbs/panko breadcrumbs
  • 4 egg whites (or 1 egg)
  • Salt & pepper
  • 1 kcal spray
  • 400 mls veg stock
  • 1 finely chopped onion (approx. 150g)
  • 5 to 10 g finely chopped ginger
  • 3 cloves finely chopped garlic
  • 15 g plain flour
  • 20 g curry powder


  • Cook the rice in boiling water according to packet instructions.
  • Add the egg whites to a bowl.
  • Add the breadcrumbs to another bowl and season well with salt and pepper.
  • Dip each strip of chicken breast in the egg whites to coat well.
  • Remove from the egg mixture and dip into the breadcrumb mix.
  • Flip over and coat well.
  • Repeat this process with the rest of the chicken and spray each piece with some 1 kcal spray.
  • Add the breaded chicken to the air fryer and cook for 20 minutes at 200 degrees Celsius.
  • Flip half way through cooking and give another few sprays of 1 kcal spray to crisp them up.
  • If using an oven, spray a lined baking tray well with 1 kcal spray, add the chicken, spray on top again and bake in a preheated oven at 200 degrees Celsius for about 20 minutes until crispy and cooked throughout (flipping after 10 minutes).
  • Meanwhile, to make the katsu sauce, heat a pan on a medium heat.
  • Spray well with 1kcal spray and add the ginger, garlic and onion.
  • Cook on a medium heat for about 7-8 minutes stirring from time to time to soften the onion.
  • Stir in the curry powder and cook for a further 2-3 minutes.
  • Sprinkle the flour on and mix well.
  • Add the veg stock slowly and stir well.
  • Bring the sauce to a simmer and cook for about 10 minutes.
  • Remove the pan from the heat and blitz the sauce with a hand blender until smooth.
  • Taste and season as required.
  • Portion out the rice into 4 portions.
  • Slice each chicken breast into thick pieces.
  • Add the sliced chicken breast to each portion of rice and pour the sauce over.
  • Serve with a side salad/veg stir-fry.


Serving: 1serving | Calories: 381kcal | Carbohydrates: 52g | Protein: 41g | Fat: 3g