Healthy Chicken Katsu:
Katsu is a Japanese curry where the chicken is breadcrumbed before cooking. I like this version because itís relatively low fat, and low calorie because the chicken is baked and not fried! Making the sauce in the Thermomix is just too easy! Serves 4:Ingredients:
4 skinless chicken breasts
1 large egg , beaten
8 tablespoons finely crushed cornflakes or panko crumbs
FOR THE SAUCE
2 garlic cloves, crushed
1-2 tablespoons Korma paste
1 tablespoons soy sauce
4 tablespoons ketchup
2 tablespoons honey
2 tablespoons cornflour
FOR THE STEAMED RICE
1 litre water
1 teaspoon sea salt
Snow peas and green beans, to servePreparation:
1.Preheat oven to 200 C / 180C fan-forced / gas mark 6. Line a baking tray with baking paper.
2.Peel the garlic and chop on 3 seconds on speed 7.
3.Add all the other sauce ingredients in the TM bowl. Blitz for 3 seconds on speed 5 to combine. Check that all the ingredients are mixed.
4.Cook for 10 minutes at 100C on speed 4 with the MC off. Put the rice basket over the hole in the lid to prevent any spitting. When the sauce is ready, transfer to the thermoserver to keep warm.
5.Dip the chicken in the egg, then coat in the cornflakes or crumbs. Space the chicken out on a non-stick baking tray and cook for 15-20 minutes or until cooked through.
6.Rinse out the TM bowl and fill with a litre of water. Insert rice basket. Weigh rice into the basket allowing 50-70g per person, then add the salt. Put the lid on TM bowl, leaving the MC off. Rinse the rice for 10 seconds on speed 5.
7.If you want to cook any veggies, place the Varoma on top of the lid and put the veggies inside. Cover with the Varoma lid.
8.Steam rice (and veggies,) for 20 minutes at Varoma temperature on speed 3. If you are not using the Varoma, you will need to insert the MC.
9.Serve the chicken breasts with rice (and vegetables, if desired.) Drizzle with sauce.
Prep time: 10 minutes Cooking time: 25-30 minutes
Converted from : BBC Good Food Magazine April 2012
Thanks to achookwoman for helping me sort out the sauce