Katsu Chicken

Now firstly I can claim no credit for this recipe. It comes directly from SW. All I would say is that if this sort of food tickles your taste buds then why not have a look into SW. There is an online version for those living overseas.

Advert over, here is the recipe for a dish I love. This is a real goody. I have highlighted the few changes you can make to turn this into a vegetarian dish. It needs no adapting to make it kosher or halal as long as you buy your meats (and stock) from a suitable vendor/source.

Katsu Sauce:

2 onions, halved and sliced thinly

2 carrots, grated

3 cloves of garlic, crushed

600ml of chicken stock (vegetable stock if you are using quorn)

1 tbsp mild or medium curry powder

4 tsps soy sauce

Pinch of sweetener


  • Fry the onions for 4 or 5 mins until soft, adding splashes of water if they start to catch.
  • Add the grated carrot and continue stir frying for another 5 minutes.
  • Add all the other ingredients, stir and cook for 29 minutes on a medium heat.
  • Blitz to a smooth sauce using a stick blender or large blender.

The Chicken:

  • 4 chicken fillets (quorn fillets will also work)
  • 2 whole meal bread slices
  • Finely zest of 1 lemon
  • 3 eggs
  • Pinch of salt


  • Wrap each chicken fillet in clingfilm and bash with a rolling pin to flatten a bit (don’t bother trying this with a frozen quorn fillet the result will not be pretty).
  • Blitz the bread in a food processor.
  • Mix the lemon zest and salt into the bread crumbs.
  • Beat the three eggs.
  • Dip each fillet in the egg and then the bread crumbs.
  • Lay the breaded fillets on a baking tray.
  • Pour any remaining egg onto the fillets and then spray with low calorie spray.
  • Bake in an oven (Gas Mark 6 /180 Celsius) until golden brown.

Pickled Cucumber:

  • Half a cucumber, halved again lengthways and thinly sliced
  • 150ml white wine vinegar
  • Pinch of salt


  • Stir the cucumber, vinegar and salt together.
  • Put in a fridge and leave for at least half an hour.


  • Slice the chicken, keeping the overall shape of the fillet.
  • Put the Katsu sauce on the plate.
  • Lift the chicken with a slice and lay on top of the sauce.
  • Add rice and a good pile of pickled cucumber.
  • If you are trying to impress someone place some sliced chilli and long strips of lime zest on top of the rice.

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