How to make a Healthy Katsu Curry

Looking to try something a little bit different? Or maybe you're already a fan of the Japanese dish. Either way, here's how to make a healthier Katsu Curry.

Katsu curry is a Japanese curry dish typically consisting of pork thats breaded and deepfried, then served with rice and curry sauce. Its a popular dish that any fan of Japanese cuisine should definitely try! If youre looking for a healthier version of katsu curry, there is an abundance of substitutions you can make to make the dish more nutritious while sacrificing very little in taste.

For this particular variation, we’ll be using chicken as the protein instead of pork. We’ll also be using a whole-wheat bread crumb mixture to coat the chicken instead of the traditional panko crumbs. The freshness of a few extra ingredients, such as broccoli, carrots, and bell peppers, will help boost the nutrition of this meal. The recipe calls for white rice, however, if you want to make it even healthier, then swap out the white rice for brown.

To make a healthier katsu curry, you will need:

Ingredients

(Serves 2):

  • 2 skinless, boneless chicken breast thighs
  • 1/2 cup whole-wheat breadcrumbs
  • 1/4 cup all-purpose flour
  • 1 large egg, beaten
  • 1/2 teaspoon paprika
  • 1 clove garlic, minced
  • 1 tablespoon vegetable oil
  • 1/4 cup low-sodium soy sauce
  • 1/2 tablespoon grated fresh ginger
  • 1 cup cooked white rice or brown rice, to serve
  • 1/2 head broccoli, cut into florets
  • 1 carrot, sliced
  • 1/2 small red onion, diced
  • 1/2 bell pepper, diced
  • 1/4 cup water

Instructions:

  1. Preheat oven to 180 degrees
  2. Place chicken in a shallow dish and season with salt and pepper. Combine the whole-wheat crumbs, flour, paprika, and garlic in a separate shallow dish. Dip chicken pieces in egg, then coat with breadcrumb mixture.
  3. Heat half the oil in a large nonstick skillet over medium heat. Place the chicken in the skillet and cook for 4-5 minutes, flipping once, until golden and crisp. Place chicken on a parchment paper-lined baking sheet. Bake in a preheated oven for 15-20 minutes, or until cooked through.
  4. Meanwhile, for the curry sauce, heat the remaining oil in a large saucepan over low heat. Add the garlic and onions and cook until softened about 5 minutes. Add the bell pepper, carrots, and broccoli and continue cooking for 5 minutes until slightly tender.
  5. Pour in the soy sauce, ginger, and water and increase heat to medium-high. Simmer for 10 minutes, stirring occasionally, until vegetables are cooked through and the sauce is thickened.
  6. To assemble the katsu curry, place cooked rice onto four plates. Top with cooked chicken and spoon the curry sauce over each plate. Enjoy!

That’s all there is to it making a healthier version of katsu curry. All the substitutions make it a more nutritious meal and the result is a delicious dish that’s sure to satisfy your entire family.