Chicken Katsu Curry - 411 calories/2 of your 5 a day!

Ingredients

For the chicken:

2 chicken breasts (150g each)
1 tbsp plain flour
1 egg, beaten (only 1/2 is used)
30g breadcrumbs

For the sauce:

1/2 tbsp olive oil
160g onion, diced
2 cloves garlic
160g carrot, peeled and diced
1 tbsp plain flour
2 tsp curry powder
2 tsp soy sauce
1 tsp honey
450ml stock (I used 1 reduced salt chicken stock cube)
1 tsp garam masala

Method:

Heat oven to 200C. Coat each chicken breast in flour, then dip it into the egg then the breadcrumbs. Place onto a lined baking tray and cook for 20-25 minutes, until cooked throughout.
In a medium pan, heat the oil, then cook the onion and garlic until slightly soft. Add the carrot and cook on a low heat for 10-12 minutes. Stir in the flour and curry powder and cook for 1 minute. Gradually add the stock, stirring well. Mix in the soy sauce and honey and bring to the boil. Simmer for 15-20 minutes until slightly thickened. Remove from heat and blend until smoother and stir in the garam masala.
Slice the chicken and pour the sauce over the top. Serve with rice.

Makes two servings.

Nutrition per serving:
Calories: 411
Fat: 10.7
Saturated fat: 2.7g
Carbs: 36.1g
Sugar: 10.4g
Fibre: 4.8g
Protein: 38.9g
Sodium: 718mg

This is delicious, and really filling. Most recipes for this I've found say to sieve the sauce to remove the lumps, but by blending the carrot and onion, you get a really nice thick sauce with lots of goodness still in there. Enjoy!