Description
A crispy, golden cornflake-coated chicken breast with a deeply flavoursome katsu sauce – a restaurant favourite made slimming-friendly at home.
Ingredients
- 4 skinless chicken breast fillets (about 150g / 5½oz each)
- 50g (1¾oz) cornflakes, finely crushed
- 1 egg, lightly beaten
- Salt and pepper
- Spray oil
For the katsu curry sauce:
- Spray oil
- 2 onions, finely chopped
- 5 garlic cloves, roughly chopped
- 1 tablespoon plain flour
- 4 teaspoons curry powder
- 600ml (20fl oz) hot chicken stock
- 2 carrots, finely sliced
- 2 teaspoons honey
- 4 teaspoons light soy sauce
- 1 teaspoon garam masala
To serve:
- Basmati rice and edamame beans
Instructions
- Make the curry sauce. Heat some spray oil in a medium nonstick saucepan on the hob over a medium heat. Add the onions and cook for 8–10 minutes, stirring occasionally, until softened and golden. Add the garlic and stir-fry for another minute.
- Add the flour and curry powder and cook, stirring, for 1 minute. Gradually pour in the hot chicken stock, then add the carrots along with the honey and soy sauce. Slowly bring to the boil.
- Reduce the heat and simmer for 20 minutes, or until the sauce thickens a little but is still of a pourable consistency. Stir in the garam masala. Use a stick blender to blitz the sauce until completely smooth, then leave on a very low heat, stirring occasionally, while you cook the chicken.
- Prepare the chicken. Lay some baking paper or clingfilm over each chicken breast one at a time, then bash with a rolling pin or the base of a saucepan to flatten to about 1cm (½ inch) thick.
- Put the crushed cornflakes into a wide, shallow bowl and the beaten egg into another. Dip each chicken breast in the egg, shaking off the excess, then coat in the cornflake crumbs, making sure both sides are thoroughly covered. Place on a plate while you coat the remaining chicken. Season with salt and pepper, then spray with oil.
- Air fry the chicken. Preheat both air fryer drawers to 180°C (350°F). Spray the crisper plates with oil, then place 2 crumbed chicken breasts in each drawer. Cook for 10 minutes, then use silicone tongs to carefully turn each piece over and cook for a further 6 minutes. The chicken should be golden and crisp on the outside and cooked through in the middle — check with a food thermometer: the internal temperature should be at least 75°C (167°F).
- Serve. Use a sharp knife to slice the chicken breasts into 1cm (½ inch) slices and arrange neatly on plates. Pour the katsu sauce over to serve, with basmati rice and edamame beans on the side.
Notes
You can customise this recipe easily – try chicken thigh fillets instead of breast for a slightly juicier result, or use panko breadcrumbs if you don’t have cornflakes. For a vegetarian version, thick slices of firm tofu work brilliantly with the cornflake coating.
The katsu sauce freezes really well – make a double batch when you have time and keep portions in the freezer for an even quicker midweek dinner.
Slimming World: approximately 4–5 swips per serving (mostly from the cornflake coating and flour). Check your exact ingredients in the app for a precise count.
If you’re taking a GLP-1 medication and find your appetite is lower, this recipe is easy to portion – a smaller serving with chicken, sauce and a little rice can still feel satisfying and provide a good source of protein.
- Prep Time: 20 mins
- Cook Time: 45 mins
- Category: Dinner
- Method: Air Fryer
- Cuisine: Japanese
Nutrition
- Serving Size: 4
- Calories: 350
- Sugar: 13
- Sodium: 2.3
- Fat: 4.2
- Saturated Fat: 1.1
- Carbohydrates: 29
- Fiber: 5.7
- Protein: 46