Low Sodium Katsu Curry Rice

Savor the classic comfort of Japanese cuisine with a healthier twist in this Low Sodium Katsu Curry Rice. Perfectly golden, oven-finished chicken cutlets are coated in crisp, unsalted panko breadcrumbs, ensuring a satisfying crunch without excess salt. The richly spiced curry sauce, made with low-sodium soy sauce, unsalted broth, and fresh aromatics like ginger and garlic, offers a bold yet heart-friendly flavor profile. Tender chunks of carrot, potato, and onion add texture and sweetness, while wholesome cooked rice serves as the perfect base. This guilt-free version of a beloved Japanese favorite is packed with savory depth, balanced spices, and vibrant textures, making it a satisfying meal for the whole family—all in under 75 minutes!

Nutriscore Rating: 71/100

Prep Time:30 mins

Cook Time:45 mins

Total Time:75 mins

Servings: 4

Ingredients

• 2 pieces chicken breasts
• 1 cup unsalted panko breadcrumbs
• 0.5 cup all-purpose flour
• 2 large eggs
• 0.25 cup neutral cooking oil
• 2 cups unsalted chicken broth
• 1 medium carrot
• 1 medium potato
• 1 medium onion
• 1 inch ginger
• 2 cloves garlic
• 2 tablespoons low sodium soy sauce
• 2 tablespoons curry powder
• 2 tablespoons all-purpose flour
• 2 tablespoons butter
• 2 cups water
• 1 tablespoon brown sugar
• 4 cups cooked rice

Directions

Step 1

Preheat the oven to 200°C (400°F).

Step 2

Slice the chicken breasts into cutlets by cutting them horizontally and then tenderize slightly with a meat mallet.

Step 3

Set up a breading station with three shallow dishes: in the first, place the flour; in the second, beat the eggs; in the third, pour the panko breadcrumbs.

Step 4

Dredge each chicken piece in flour, shaking off excess, then dip in beaten eggs, and finally coat evenly with panko.

Step 5

Heat the cooking oil in a large skillet over medium heat. Fry the chicken pieces until golden brown on both sides, about 3-4 minutes per side. Transfer to a baking sheet and finish cooking in the oven for 10 minutes.

Step 6

Peel and dice the carrot, potato, and onion.

Step 7

In a large pot, melt the butter over medium heat, then add the onion, garlic, and ginger, cooking until the onion is translucent.

Step 8

Add the diced carrot and potato, cooking for another 5 minutes.

Step 9

Stir in the curry powder and flour, cooking until fragrant.

Step 10

Gradually add the chicken broth and water, stirring to prevent lumps.

Step 11

Add soy sauce and brown sugar, bringing the mixture to a boil. Reduce heat to simmer for 20 minutes until the vegetables are tender and the sauce has thickened.

Step 12

Slice the cooked chicken cutlets into strips.

Step 13

Serve the curry over cooked rice, topped with slices of katsu chicken.

Nutrition Facts

Serving size	(2899.0g)

Amount per serving	% Daily Value*
Calories	3505.1

Total Fat 119.0g	0%
Saturated Fat 30.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 728.3mg	0%
Sodium 6189.2mg	0%
Total Carbohydrate 425.0g	0%
Dietary Fiber 15.7g	0%
Total Sugars 25.8g
Protein 171.2g	0%

Vitamin D 86.5IU	0%
Calcium 360.5mg	0%
Iron 29.7mg	0%
Potassium 1865.2mg	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: 31.0%

Protein: 19.8%

Carbs: 49.2%