Low Calorie Chicken Katsu Curry Meal Prep - High Protein скачать в хорошем качестве

Low Calorie Chicken Katsu Curry Meal Prep - High Protein

Japanese flavors without compromising your fitness goals. This easy recipe ensures each chicken piece is protein-packed, satisfying, and calorie-conscious. Discover the secret to a crispy exterior with baked chicken, a healthier twist. Follow our quick steps for veggie prep, chicken crumbing, and crafting a savory curry sauce. Paired with rice rinsing tips, this wholesome meal is perfect for convenient, homemade lunches or dinners. Hit like, subscribe for more nutritious recipes! Chicken Katsu Curry Recipe: Ingredients: 5 pieces of chicken breast (100-125g each, approximately 1 cm thickness) 2 whole carrots 2 whole potatoes 1 medium-sized brown onion 50g all-purpose flour 1 tsp salt 1 tsp pepper 100g panko crumbs 1 egg 50ml skim milk (or any milk alternative) Cooking oil (for frying) 250g white rice Baking paper Oil spray For the Curry Sauce: Olive Oil Spray 1 medium-sized brown onion, sliced 800ml water 3 cubes or 80g Japanese curry cubes (mild golden curry or preferred brand) Macros and Calories 633 - CALORIES 41g - P 83g - C 10 - F Instructions: Preheat the Oven: Preheat the oven to 250 degrees Celsius or 480 Fahrenheit. Prepare Vegetables: Peel and chop 2 carrots into bite-sized pieces. Peel and cube 2 potatoes. Cut 1 brown onion into long strips. Prepare Chicken: Flatten 5 chicken breast pieces to approximately 1 cm thickness. Cut flattened chicken into similar-sized pieces. Crumb the Chicken: Prepare three plates: one with flour, salt, and pepper; one with panko crumbs; and one with beaten egg and milk. Lightly flour each chicken piece, dip into the egg-milk mixture, then coat with panko crumbs. Place on a plate and set aside. Cook Curry Sauce: Heat 1 tbsp oil in a medium-sized pot. Add sliced onions and cook until they develop some color (about 2 minutes). Add potatoes and carrots, fry for 60 seconds. Pour in 800ml water and add Japanese curry cubes. Bring to a boil, cover, reduce heat, and simmer for 10-12 minutes or until vegetables are nearly cooked. Cook Rice: Rinse 250g white rice three times to remove excess starch. Cook rice according to packet instructions. Bake Chicken: Place crumbed chicken on a baking tray lined with baking paper. Lightly spray with oil and bake in the preheated oven for 12-14 minutes. Flip at the 6-7 minute mark. Finish Curry: Once vegetables are nearly cooked, remove the lid and allow the curry to thicken for 4-6 more minutes. Assemble: Slice each piece of chicken into strips. Divide rice among five containers, add a piece of sliced chicken to each, and top with curry sauce and vegetables.