Melt Club Protein Meals
Back to all recipes

Scan. Prep. Repeat.

High-Protein Healthy Chicken Katsu Curry

Crispy chicken katsu with a vegetable-rich curry sauce and microwave basmati rice, portioned for two.

Prep time

20 mins

Cook time

35 mins

Serves

Serves 2

High-Protein Healthy Chicken Katsu Curry

Per serving

Per serving, estimated from the listed quantities using typical UK supermarket nutrition panels. Values include the microwave rice, curry sauce and oil absorbed during cooking; confirm against the exact products and amounts you use.

Protein

Approx. 52g

Carbs

Approx. 96g

Fats

Approx. 20g

Calories

Approx. 760 kcal

Ingredients

Chicken katsu

  • 2 boneless, skinless chicken breasts (about 400g total)
  • 60g panko breadcrumbs
  • 30g whole-wheat flour
  • 2 large eggs, beaten
  • ½ tsp salt
  • ¼ tsp black pepper
  • ½ tsp garlic powder
  • ½ tsp paprika
  • 2 tbsp olive oil or high-heat cooking oil

Katsu curry sauce

  • 1 small onion, diced
  • 1 medium carrot, diced
  • 1 small potato, diced
  • 2 garlic cloves, crushed
  • 1 tbsp mild curry powder
  • 1 tbsp plain flour
  • 500ml chicken stock
  • 1 tsp soy sauce
  • 1 tsp honey
  • 1 tsp olive oil

Rice & finish

  • 2 microwave basmati rice pouches (about 250g each)
  • 1 spring onion, sliced (optional)

Cook it once. Win the week.

Method

  1. 01

    For the sauce, heat 1 tsp oil in a saucepan over a medium heat. Soften the onion, carrot and potato for 8–10 minutes. Add the garlic and curry powder for 1 minute, then stir in 1 tbsp flour.

  2. 02

    Gradually add the chicken stock, then stir in the soy sauce and honey. Simmer for 12–15 minutes until the vegetables are tender and the sauce has thickened. Blend carefully until smooth, or leave chunky if preferred.

  3. 03

    Pat the chicken dry. Set out three shallow bowls: seasoned whole-wheat flour; beaten egg; and panko mixed with garlic powder and paprika. Coat each breast in flour, egg, then panko, pressing the crumbs on firmly.

  4. 04

    Heat 2 tbsp oil in a large frying pan over a medium heat. Fry the chicken for 4–5 minutes per side until crisp and golden. Transfer to a lined tray and finish in a 200°C/180°C fan oven for 8–12 minutes if needed, until the thickest part reaches 75°C.

  5. 05

    Heat the microwave rice pouches following their packet instructions while the chicken rests for 3 minutes.

  6. 06

    Divide the microwave rice and curry sauce between two bowls, top with sliced chicken and finish with spring onion if using.

Plan your shop

Chicken katsu shopping list

Prices are approximate and can change with store, pack size, promotions, availability and substitutions. Check current local prices before shopping.

Aldi

Approx. £10.65

  • Boneless, skinless chicken breasts

    Approx. 400g pack

    £3.49

  • Panko breadcrumbs

    Approx. 120g pack; 60g used

    £1.29

  • Whole-wheat flour

    Approx. 1kg pack; 60g used across katsu and sauce

    £0.85

  • Large eggs

    6-pack; 2 used

    £1.49

  • Onion, carrot, potato, garlic and spring onion

    Loose produce; spring onion optional

    £1.35

  • Microwave basmati rice pouches

    2 x 250g pouches

    £1.18

  • Chicken stock, curry powder, soy sauce, honey, oil and seasonings

    Cupboard staples

    £0.00
Estimated recipe cost: Approx. £6.43

Basket total assumes full packs where needed. Recipe-use cost includes chicken, vegetables, microwave rice, breading, eggs and a proportion of sauce ingredients; it excludes optional spring onion and assumes pantry staples are already available.

Tesco

Approx. £12.65

  • Boneless, skinless chicken breasts

    Approx. 400g pack

    £3.75

  • Panko breadcrumbs

    Approx. 120g pack; 60g used

    £1.50

  • Whole-wheat flour

    Approx. 1kg pack; 60g used across katsu and sauce

    £1.10

  • Large eggs

    6-pack; 2 used

    £1.65

  • Onion, carrot, potato, garlic and spring onion

    Loose produce; spring onion optional

    £1.65

  • Microwave basmati rice pouches

    2 x 250g pouches

    £1.50

  • Chicken stock, curry powder, soy sauce, honey, oil and seasonings

    Cupboard staples

    £0.00
Estimated recipe cost: Approx. £7.20

Basket total assumes full packs where needed. Recipe-use cost includes chicken, vegetables, microwave rice, breading, eggs and a proportion of sauce ingredients; it excludes optional spring onion and assumes pantry staples are already available.

Keep your prep moving with another high-protein meal.

Back to all recipes