Chicken katsu curry

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 30 minutes

材料

3 skinless chicken breasts

2 tablespoons plain flour

1 egg, beaten

1 cup panko or regular breadcrumbs

spray oil

1 ¼ cups basmati rice

3 cloves garlic, crushed

2 tablespoons medium curry powder

400ml reduced-salt chicken stock

1 teaspoon runny honey

2 tablespoons mirin

1 tablespoon reduced-salt soy sauce

1½ tablespoons cornflour

...

手順

1 Heat the oven to 200°C/fan 180°C/gas 6 and line a baking tray with baking paper.

2 Flatten the chicken breasts to about 1cm thick with a rolling pin. Put the flour, egg and breadcrumbs in separate bowls. Dip each flattened chicken breast into the flour, then the egg, then the breadcrumbs to coat.

3 Spray a large non-stick frying pan with oil and set over a medium-high heat. Add the coated chicken to the hot pan and cook for 2 min on each side or until golden. Transfer to the prepared baking tray and bake for 15 min or until cooked through.

4 Meanwhile, cook the rice according to the pack instructions. Spray a medium pan with oil and set over a medium-high heat, then fry the garlic for 1 min. Add the curry powder and cook for 30 sec. Add the stock, honey, mirin and soy sauce, then bring to a simmer. Mix the cornflour with 2 tablespoons cold water, then add to the pan and continue to simmer for 10 min, stirring now and then. Slice the cooked chicken and serve with the rice and sauce.

栄養

• サービングサイズ: 4 serves
• カロリー: 517
• 脂肪総量: 4.7 g
• 炭水化物総量: 80.3 g