Heart-Healthy Katsu Curry

Indulge in a guilt-free twist on a Japanese favorite with this Heart-Healthy Katsu Curry! Juicy, oven-baked chicken coated in whole wheat panko breadcrumbs pairs perfectly with a fragrant, veggie-packed curry sauce made with low-sodium chicken broth, turmeric, and a touch of soy sauce for a sodium-conscious kick. Served over hearty brown rice and garnished with fresh cilantro and zesty lemon wedges, this dish combines comfort food vibes with a health-first approach. With just 20 minutes of prep and nourishing ingredients like carrots, peas, and ginger, it’s a flavorful, nutrient-dense meal designed to satisfy without compromising your wellness goals. Perfect for weeknight dinners or meal prep, this lighter take on katsu curry proves that eating healthy doesn’t mean sacrificing flavor!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 2 pieces boneless skinless chicken breast
• 1 cup whole wheat panko breadcrumbs
• 1 egg white
• 1.5 cups low-sodium chicken broth
• 1 tablespoon low-sodium soy sauce
• 2 tablespoons olive oil
• 1 large onion
• 1 carrot
• 2 garlic clove
• 1 inch piece ginger
• 2 tablespoons all-purpose flour
• 1 tablespoon curry powder
• 0.5 teaspoon turmeric
• 1 medium potato
• 0.5 cup frozen peas
• 2 cups cooked brown rice
• 0.25 cup fresh cilantro
• 1 lemon wedges
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Pound the chicken breasts to an even thickness of about 1/2 inch.

Step 3

Prepare a baking sheet by lining it with parchment paper.

Step 4

In a shallow bowl, whisk the egg white. In another bowl, place the whole wheat panko breadcrumbs.

Step 5

Dip each chicken breast first into the egg white, letting the excess drip off, and then coat it with the breadcrumbs. Place on the prepared baking sheet.

Step 6

Bake in the oven for 20-25 minutes or until the chicken is golden brown and cooked through.

Step 7

While the chicken is baking, prepare the curry sauce. Dice the onion and carrot, mince the garlic, and grate the ginger.

Step 8

Heat one tablespoon of olive oil in a large pan over medium heat. Add the diced onion and carrot and sauté for 5 minutes until the onion is translucent.

Step 9

Add the minced garlic and grated ginger, cooking for another minute.

Step 10

Sprinkle the flour, curry powder, and turmeric over the vegetables, stirring to combine and cook for 2 minutes to form a roux.

Step 11

Gradually add the chicken broth while stirring continuously to prevent lumps.

Step 12

Add the low-sodium soy sauce, peeled and cubed potato, salt, and black pepper.

Step 13

Bring the mixture to a boil, then reduce the heat and simmer for about 15 minutes, or until the potato is cooked through and the sauce thickens.

Step 14

Add the frozen peas and cook for another 5 minutes.

Step 15

To serve, slice the baked chicken breast and arrange over cooked brown rice. Spoon the curry sauce with vegetables over the top.

Step 16

Garnish with chopped fresh cilantro and serve with lemon wedges for squeezing over the dish.

Nutrition Facts

Serving size	1800 grams (1800.0g)

Amount per serving	% Daily Value*
Calories	2114

Total Fat 48.80g	63%
Saturated Fat 9.40g	47%
Polyunsaturated Fat 4.10g
Cholesterol 264mg	88%
Sodium 5167mg	225%
Total Carbohydrate 274.20g	100%
Dietary Fiber 31.90g	114%
Total Sugars 21.70g
Protein 144.70g	289%

Vitamin D 0IU	0%
Calcium 258mg	20%
Iron 21mg	118%
Potassium 3010mg	64%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 20.8%

Protein: 27.4%

Carbs: 51.9%