EAT FRESH & FEEL GOOD
Nutritional Therapy and Feel Good Food
Lucie Simon BA, Dip NT, mBANT
Chicken or Tofu Katsu Curry
Knife, chopping board, non stick frying pan, 3 wide bowls (for dipping chicken/ tofu) 2 saucepans, blender.
Prepare the Rice:
Wash the rice until water runs clear.
Place in saucepan with 200ml boiling water
Cook for 10 minutes with lid on
Turn off heat and allow to steam for 10 mins.
Finely dice the onions and carrots
Crush 2 garlic cloves, grate a thumb-sized piece ginger
Heat 1 tbsp oil In a saucepan, add onions and carrots and Ginger, curry powder and turmeric. Saute on a medium heat for 10 minutes until soft.
Add garlic, stir for 1 minute, then add the coconut milk and syrup or honey.
allow to simmer for 5 minutes, then blend until smooth and turn off heat.
Chicken: Cut each breast into two thin strips of even thickness
Tofu: Reduce thickness of tofu block by cutting into two pieces.
Season with paprika, salt and pepper
Prepare three shallow dishes for dipping the Chicken/ Tofu. In this order dip into Flour, Whisked egg, and Breadcrumbs,
In a wide frying pan, on medium heat, add butter and olive oil.
Fry the Chicken/ Tofu in batches for 5 minutes each side, or until cooked through.
Keep in a warm oven until all pieces are prepared.
Plate up, by moulding the rice in a cup, rest one or two pieces of Chicken/ Tofu over the rice, and pour the sauce over. Garnish with spring onion, some chopped finely, and some in inch long lengths.
For the Chicken/ Tofu:
2 chicken breasts or 2 blocks of Firm Tofu
1 tsp paprika
For the curry sauce:
1 tbsp oil
2 large carrots
2 garlic cloves
Thumb-sized piece ginger
1 tbsp Indian curry powder
½ tsp ground turmeric
400ml can coconut milk
2 tsp maple syrup or honey
100 g Jasmine rice
2 spring onions