Cook Yourself Thin chef, Gizzi Erskine, has created a delicious, lower-calorie version of the takeaway favourite, chicken katsu curry, as seen in episode 4 of the new series
1tbsp groundnut or vegetable oil
1 onion, peeled and chopped
5 whole garlic cloves, peeled
2 carrots, peeled and chopped
2tbsp plain flour
1tbsp medium curry powder
600ml chicken stock
1tbsp soy sauce
1 bay leaf
½tsp garam masala
4 x 100g chicken breasts
100g flour, seasoned with lots of salt and pepper
1 free-range egg, beaten lightly
120g cornflakes, bashed in a pestle and mortar
5 spritzs of spray olive oil
Japanese steamed rice and salad, to serve
You'll also need:
Small pan with lid
Coating the chicken in cornflakes may sound bonkers, but they will add tons of crunch with the ability to be able bake the dish and they're fantastic for allergy sufferers too
Gizzi Erskine, Cook Yourself Thin chef
Heat the oven to 200ºC. To make the sauce, heat the oil in a small pan. Add the onion and garlic and sauté for 2 mins, then throw in the carrot pieces and cook slowly for 10 mins, with the lid on giving the odd stir occasionally. You want to sweat the vegetables until softened and starting to caramelise.
Stir in the flour and curry powder and cook them for a min. Slowly pour in the chicken stock bit by bit until combined (do it slowly to avoid getting lumps). Add the honey, soy and bay leaf then bring to the boil.
Reduce the heat to a slow simmer and cook for 20 mins. The sauce will have thickened and taken on all of the flavours, although you still need it to have a pouring consistency. Add the garam masala, salt and pepper, then pass the sauce through a sieve. (Some people might like a chunky sauce so feel free not to strain it but I like it nice and smooth.)
Meanwhile, for the chicken, lay the seasoned flour, egg and cornflakes on to separate plates. Coat the chicken breasts into the flour, then the egg and finally cover with the cornflakes.
Spritz with oil then put in the hot oven for 12-15 mins. Slice the chicken diagonally then serve with Japanese steamed rice and salad.
Cook Yourself Thin, on Channel 4, from Monday 7th June 2010.
Nutritional information per portion
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.