Today’s post wasn’t a planned recipe post (hence, if I’m being honest, the pictures not being amazing in their quality) but I mentioned I made this on my Facebook page and so many of you asked me to write up the recipe! It was one of those impromptu things I tried that worked really well and ended up with a gluten and dairy free katsu curry that is actually quite healthy and good for your gut!
Nutrition Notes: Gluten and Dairy Free Chicken Katsu Curry
-Make this with bone broth for extra gut-health benefits. Otherwise chicken stock works fine too.
–Peanut butter is a great source of fibre and protein. Just make sure you get the smooth version so it’s easy for your gut to digest. You could also try other nut butters (cashew has a similar texture) if you’d prefer.
-There’s an option to add dairy-free yoghurt to make it milder and gluten-free flour to thicken.
-Gluten-Free oats are a great source of soluble fibre (more on why this is good for you here!) but you could use regular gluten-free flour if you can’t tolerate oats.
-Turmeric is something I go on about a lot and for good reason-it has lots of health benefits so pile up those tablespoons!
I used egg but you could use a flax egg to create the liquid needed for coating. Here’s more info on making a flax egg! (not my post but useful!)
Gluten and Dairy Free Chicken Katsu Curry
This gluten and dairy free chicken katsu curry is a great alternative to takeout!
Ingredients
For the chicken
- 2 chicken breasts
- 100g gluten-free oats
- 1 egg, (or use a flax egg)
- 2 tbsp olive oil
- 2 tbsp turmeric
- 1 tbsp curry powder
- A sprinkle of black pepper
For the katsu curry sauce (yum!)
- 50 g peanut butter
- 1 carrot
- 2 cloves of garlic
- 2 tbsp curry powder
- 500 ml of chicken stock or bone broth
- 1 tbsp gluten-free flour, (optional; to thicken)
- 1 tbsp dairy-free yoghurt, (optional to make it milder)
Instructions
To make the chicken
- Cook in the oven for 30 minutes.
- In a bowl, crack egg or make your flax egg and set aside.
- In a separate bowl, mix the oats with turmeric and curry powder. This will provide your katsu coating!
- Dip chicken breast into the egg; coating it well. Then add chicken breast to the katsu coating bowl. Turn several times until chicken breast is well covered by the coating.
- Transfer the chicken breasts to a baking tray. If coating flakes slightly, drizzle over remaining egg and ensure coating is stuck well.
To make the sauce
- Peel and chop garlic clove. Then heat oil and garlic in a frying pan for 2 minutes.
- Peel and finely dice carrots. Add carrots to the frying pan and fry for a further five minutes.
- Slowly add the chicken stock/broth, turmeric, curry powder and peanut butter. Cook the mixture for a further five minutes. The peanut butter should now be melted.
- This is your sauce base. Now it's time to remove it from the heat and blend! I used a nutribullet as our blender broke! Otherwise, a hand blender would work better. Blend until mixture is smooth with no peanut butter/carrot chunks remaining.
- Check consistency of sauce. If it is slightly runny, thicken with either gluten-free flour or leftover oats.
- Taste the sauce! If you're a spice wimp like me then carefully stir a tablespoon of dairy-free yoghurt then retaste!
Serving the dish
- After 30 minutes your chicken should be ready (But always check juices run clear!). Slice into thin strips.
- Serve with rice (and spring rolls if you'd like!)
- Drizzle sauce as you prefer.
Nutrition Information:
Yield:
2Serving Size:
2 ServingsAmount Per Serving: Calories: 899Total Fat: 41gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 29gCholesterol: 204mgSodium: 884mgCarbohydrates: 69gFiber: 15gSugar: 8gProtein: 67g
I can’t take credit for the spring rolls I’m afraid! They’re the new gluten-free spring rolls from Marks and Spencer’s and they’re incredible!
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