41
Amount Per Serving Calories 398Total Fat 14gSaturated Fat 4gUnsaturated Fat 10gCholesterol 127mgSodium 898mgCarbohydrates 16gFiber 2gSugar 2gProtein 48g
Yield: 1
Lighter Chicken Katsu
No Ratings
Crispy Chicken Katsu with Egg Fried Rice & Curry Sauce 🔥 ~600 kcal & 50g+ protein, under £4 a portion!
Prep Time
5 minutes
Cook Time
1 minute
Total Time
6 minutes
Ingredients
- 2 tbsp Mayflower Chinese style curry sauce (made up as per packet with water)
- 1 chicken breast
- 1–2 eggs (I used 2 for extra protein)
- ½ tbsp flour
- handful of cornflakes
For the egg fried cauliflower rice:
- frozen cauliflower rice
- 1 tsp dark soy sauce
- 1/4 chilli (optional)
- 1 spring onion (plus extra to serve if you want)
- ~1 tsp oil
- For the salad (use whatever you have in, I used):
- lettuce
- cucumber
- tomatoes
- red onion
- grated carrot
- squeeze of lemon
Instructions
- Prep your salad using whatever you’ve got in
- Make the curry sauce as per packet instructions (I did 2 tbsp for one serving)
- Flatten the chicken breast (cover with cling film and bash with a rolling pin until even thickness)
- Coat in flour, then dip into beaten egg
- Press into crushed cornflakes until fully coated
- Air fry for 10–12 mins or until cooked through (depends on chicken size)
- Then to make the cauliflower rice; heat a pan with a little oil
- Add the cauliflower rice, spread it out and leave for 2 mins to get slightly toasty
- Make a well and pour in the remaining beaten egg from the chicken, scramble fully until cooked through
- Once cooked, mix through the cauliflower
- Add soy sauce, chilli and spring onion, cook for another minute
- Slice the chicken, plate everything up and pour over the curry sauce
- Top with extra spring onion if you like 🔥
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Nutrition Information
Yield
1Serving Size
1Amount Per Serving Calories 398Total Fat 14gSaturated Fat 4gUnsaturated Fat 10gCholesterol 127mgSodium 898mgCarbohydrates 16gFiber 2gSugar 2gProtein 48g
Nutritional data provided here is only an estimate. If you're tracking these things for medical purposes please consult an outside, trusted source. Thanks!
