Fake Away Chicken Katsu (New!)

Macros Per Serving (Serves 2)

Kcal : 462, P : 56g, C : 48g, F : 10g, Fibre : 5g

Ingredients

  • 2 Chicken Breasts

  • Milk

  • 100g Breadcrumbs

  • 200g Brown Rice

  • 8 Baby Corns

  • 50g Frozen Peas

  • 3 Spring Onions

  • 1 Tsp Soy Sauce

  • 1 Tbsp Sesame Oil

  • 1 Tsp Coconut Oil

  • Fresh Coriander

For The Sauce

  • 100g Curry Sauce (for example a ready made balti sauce)

  • 1 Tsp Soy Sauce

  • 1 Tsp Mirin

  • 100ml Chicken or Vegetable Stock

To Serve

  • 2 Heads of Pan Choi, Steamed

Method

  1. Lay out 2 rimmed plates or shallow bowls, pour a few tbsp of milk in to one, add the 100g of breadcrumbs to the other

  2. Flatten out the 2 chicken breasts and coat in milk, then into the breadcrumbs. Bake in the oven at 180.C for 20 minutes. If you have any olive oil in a spray bottle, give them a couple of sprays to make them more golden!

  3. For the rice, slice the 8 baby corns and 3 spring onions and soften in 1tsp coconut oil. As they start to colour add the 50g frozen peas and the cooked rice (or microwaved if easier). Add 1 tsp sesame oil and 1 tbsp soy sauce followed by a handful of chopped coriander

  4. To make the sauce, heat the 100g curry sauce with 100ml stock, 1 tsp soy sauce and 1 tsp mirin and heat until steaming. If the sauce is a little chunky, you can strain it, blend it or use it as it is

  5. Take the chicken from the oven and slice it into strips, serve with some of the rice and pour over the sauce. I like to serve it with some steamed greens, either pak choi or choi sum. Tastes even better than takeaway and it won’t de-rail your progress!

Recipe by Iz Dawkes | Nutrition Advisor | @thefoodandfitnesswiz

Angi Pilika