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.