Chicken Katsu

Ingredients

• 4 skinless chicken breasts
• 1 large egg, beaten
• 75g breadcrumbs
• sunflower oil spray
• cooked brown rice, steamed mangetout and coriander, to serve (optional)
• for the katsu sauce :
• 2 teaspoons sunflower oil
• 1 onion, finely chopped
• 1 tablespoon frozen chopped ginger (or a 5cm piece, peeled and grated)
• 1 tablespoon hot or mild curry powder
• pinch of crushed chillies
• 2 carrots, scrubbed and sliced into 2cm discs
• 1 tablespoon flour
• 200ml reduced fat coconut milk
• ½ butternut (500g), peeled and cut into chunks
• 2 orange or yellow peppers, cut into chunks
• 1 tablespoon reduced-sodium soy sauce
• 2 limes, zested and juiced, plus wedges to serve (optional)

Preparation

1. preheat the oven to 200°c. lay the chicken breasts between 2 sheets of baking paper and use a rolling pin to beat gently, to thin out the meat until it’s 1-1.5cm thick. dip into the beaten egg, then the breadcrumbs and place on a baking sheet. spray evenly with the oil to lightly coat, then bake for 10-12 mins or until cooked through.
2. meanwhile, sauté the onion in oil in a lidded saucepan over a medium heat for 3-5 mins or until soft. add the ginger and cook for 1 min. stir in the spices and carrots and cook for 5 mins. add the flour, cook for 1 min, then stir in the coconut milk and 450ml water. bring to a simmer, then add the squash; cover and simmer for 10 mins. add the peppers and cook for another 5 mins. stir through the soy sauce, and lime juice and zest. blitz with a stick blender until smooth.
3. serve the sauce in bowls with sliced chicken rice, mangetout, coriander and lime wedges.