Low Sodium Katsu Curry

Indulge in the comforting flavors of this Low Sodium Katsu Curry, a healthier twist on the beloved Japanese dish. Crisp, oven-baked breaded chicken rests atop fluffy rice, drenched in a luscious curry sauce packed with aromatic sautéed onions, carrots, garlic, and ginger. The sauce, infused with fragrant curry powder and subtly sweetened with honey, gets its rich texture from a potato starch slurry, all while keeping sodium levels in check with low-sodium chicken broth and soy sauce. Perfect for a cozy dinner, this recipe offers a guilt-free way to savor the irresistible combination of crispy and creamy textures without compromising on bold, savory flavors. Serve it hot with a sprinkling of fresh green onions for a vibrant and satisfying meal the whole family will love.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 large boneless chicken breasts
• 1 cup panko breadcrumbs
• 0.5 cup all-purpose flour
• 2 large eggs
• 0.25 cup vegetable oil
• 1 medium, finely chopped onion
• 1 medium, finely chopped carrot
• 2 cloves, minced garlic
• 1 inch, grated ginger
• 2 cups low-sodium chicken broth
• 2 tablespoons curry powder
• 1 tablespoon honey
• 1 tablespoon, low-sodium soy sauce
• 1 tablespoon potato starch
• 2 tablespoons water
• 2 cups cooked rice
• 2 tablespoons, chopped green onions

Directions

Step 1

1. Preheat your oven to 400°F (200°C).

Step 2

2. Prepare the chicken by cutting each breast in half horizontally to make them thinner. This helps in quicker cooking.

Step 3

3. Set up a dredging station with three shallow dishes: one with flour, one with beaten eggs, and one with panko breadcrumbs.

Step 4

4. Coat each chicken piece in flour, shaking off any excess, then dip into the eggs, and finally coat with panko breadcrumbs, pressing slightly to adhere.

Step 5

5. Heat vegetable oil in a large oven-safe skillet over medium-high heat. Once hot, add the breaded chicken pieces and cook for 2-3 minutes on each side until golden brown.

Step 6

6. Transfer the skillet to the preheated oven and bake the chicken for about 15 minutes or until fully cooked through.

Step 7

7. Meanwhile, to make the curry sauce, heat a saucepan over medium heat and add a small amount of vegetable oil.

Step 8

8. Sauté the onions, carrots, garlic, and ginger until the onions are translucent and the carrots are softened, about 5 minutes.

Step 9

9. Stir in the curry powder and cook for another minute until fragrant.

Step 10

10. Pour in the low-sodium chicken broth, honey, and soy sauce. Bring to a gentle simmer, and let it cook for about 10 minutes.

Step 11

11. In a small bowl, mix the potato starch with water to create a slurry. Slowly add this to the curry sauce, stirring constantly until the sauce thickens. Adjust seasoning if needed.

Step 12

12. Serve the crispy chicken sliced over a bed of cooked rice, generously topped with the katsu curry sauce. Garnish with chopped green onions.

Nutrition Facts

Serving size	(1816.4g)

Amount per serving	% Daily Value*
Calories	2328.1

Total Fat 79.4g	0%
Saturated Fat 14.5g	0%
Polyunsaturated Fat 33.6g
Cholesterol 667.8mg	0%
Sodium 5588.9mg	0%
Total Carbohydrate 247.4g	0%
Dietary Fiber 9.7g	0%
Total Sugars 33.3g
Protein 153.2g	0%

Vitamin D 99.4IU	0%
Calcium 241.0mg	0%
Iron 24.4mg	0%
Potassium 1797.2mg	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: 30.8%

Protein: 26.4%

Carbs: 42.7%