Low Fat Katsu Curry Rice

Enjoy all the comfort and flavor of a classic Japanese katsu curry with a guilt-free twist in this Low Fat Katsu Curry Rice recipe! Perfect for a lighter yet satisfying meal, this dish features oven-baked, panko-crusted chicken that's crispy on the outside and tender on the inside—no deep frying required. The velvety curry sauce, made with fragrant curry powder, onion, carrot, garlic, and a touch of honey, is both rich and wholesome. Served over fluffy white rice and garnished with fresh green onions, it’s a healthier take on a beloved favorite without compromising on taste. Ready in just an hour, this recipe is ideal for quick weeknight dinners or a cozy weekend treat. Whether you're seeking low-fat Japanese recipes or lighter comfort food options, this one is sure to become a household favorite!

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 2

Ingredients

• 2 fillets Chicken breast
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 cup Panko breadcrumbs
• 1 large Egg
• 0.25 cup All-purpose flour
• 0 As needed Non-stick cooking spray
• 1 finely chopped Medium onion
• 1 peeled and sliced Carrot
• 2 cloves minced Garlic
• 2 tablespoons Curry powder
• 2 tablespoons All-purpose flour
• 2 cups Chicken stock
• 1 tablespoon Soy sauce
• 1 tablespoon Honey
• 2 cups Cooked white rice
• 2 for garnish Green onions

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Lightly season the chicken breasts with salt and pepper.

Step 3

Set up a breading station with three plates: one with flour, one with a beaten egg, and one with panko breadcrumbs.

Step 4

Dredge each chicken breast in flour, shaking off the excess, then dip into the beaten egg, and finally coat with the panko breadcrumbs. Press gently to ensure the breadcrumbs adhere well.

Step 5

Place the breaded chicken on a baking sheet lined with parchment paper and lightly spray with non-stick cooking spray.

Step 6

Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the chicken is fully cooked and golden brown.

Step 7

While the chicken is baking, prepare the curry sauce. Heat a non-stick skillet over medium heat, add the chopped onions, carrots, and garlic, cooking until the vegetables are soft.

Step 8

Stir in the curry powder and flour, cooking for another minute.

Step 9

Gradually pour in the chicken stock, stirring continuously to prevent lumps. Add soy sauce and honey, and bring the sauce to a simmer. Let it cook for 10 minutes until thickened.

Step 10

Once the sauce is thickened, use a blender or immersion blender to blend into a smooth sauce if desired.

Step 11

Slice the baked chicken breasts and serve them over cooked rice, generously topped with the curry sauce.

Step 12

Garnish with chopped green onions and serve hot.

Nutrition Facts

Serving size	(1672.2g)

Amount per serving	% Daily Value*
Calories	1557.7

Total Fat 27.0g	0%
Saturated Fat 4.5g	0%
Polyunsaturated Fat 3.4g
Cholesterol 468.5mg	0%
Sodium 8159.4mg	0%
Total Carbohydrate 204.1g	0%
Dietary Fiber 8.9g	0%
Total Sugars 30.3g
Protein 124.2g	0%

Vitamin D 53.8IU	0%
Calcium 223.3mg	0%
Iron 23.0mg	0%
Potassium 1352.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 15.6%

Protein: 31.9%

Carbs: 52.5%