Step by step healthier version of my fave meal😋😋
We all know that abs are made in the kitchen and to lose weight we need to reduce current calorie intake😉
If you are one of those people who can’t see yourself counting calories using app for tracking every bite of food and want different strategy,here i have an example how you can change high calorie meals to low calorie meals and keep all the flavours👍
I found original recipe here: https://www.sbs.com.au/food/recipes/curried-chicken-katsu-udon-tori-katsu-kare-udon
After my adjustments this meal turned out to be 500cal less per portion than original recipe and it still tasted amazing!!😱😱
It’s just crazy!
Most calories always come from some sort of oils or full fat products but avoiding fats completely will result in totally different taste. Fats are great to keep us fuller for longer and you need them to help your body absorb some nutrients and produce important hormones too.
I kept creamy coconut milk and peanut butter here because they are the kings of flavours in my opinion😍❤️
You can save even more calories if you replace noodles with vegetables.
Cauliflower , potatoes and other starchy veg will go beautifully with this meal.
My adjusted recipe to make sauce for 4 people:
1onion, grated
1 small carrot, grated
2 tbsp tomato paste
1 tbsp mild curry powder
1 small apple, grated
2 garlic cloves, minced
300ml chicken stock
250 ml(1 cup) light coconut milk ( full fat in original recipe )
30gr smooth peanut butter ( more in original recipe)
1tsp paprika
400 g fine rice noodles
Finely chopped spring onions
For katsu chicken:
1egg ( to avoid milk and flour for coating)
3tbsp breadcrumbs
3tbsp of crashed cornflakes
1tsp smoked paprika
0,5 tsp powdered ginger
1 garlic clove, minced
1tsp baking powder
30ml lemon juice
3 tbsp soy sauce
500g Skinless chicken breast fillets
3 tbsp olive oil for light frying (Lots more in original recipe)
Salt
Fresh Coriander (optional)
I didn’t use any butter, vegetable oil and pork belly as listed in original recipe.
Method
1.Cut chicken breast in 2 inch thick stripes
and mix ginger, garlic,soy sauce,baking powder , lemon juice and half a tsp of salt. I am a big fan of Smokey flavors so I added a tsp of liquid smoke👌
Cover and keep in the fridge for at least 1h or overnight.You can prepare this the night before and cook the next day.
2.Sauce. Grate or blend onion,Carrot and apple.
First fry onion using little water.
Add carrot and cook for 3 minutes.Add tomato paste, curry powder, paprika and apple, and cook for a further 2 minutes or until fragrant.
Add chicken stock and low fat coconut milk.
I used my homemade chicken stock so the colour of your sauce may look different to mine😉
Bring to the boil, then reduce heat to low and cook, stirring occasionally, for 30 minutes or until slightly reduced. Add minced garlic and Stir in peanut butter until combined. Season with salt and pepper.Sprinkle with fresh coriander if using.Ready👍
3.Noodles. Rice noodles need only soaking in hot water with some salt for about 5-8min.No need to cook it since the noodles are very thin.
Drain and sprinkle with spring onion, if using.
4.Chicken katsu coating.In one small bowl ,using fork, lightly beat one egg with little salt.
Take another plate and mix smoked paprika with breadcrumbs, crashed cornflakes and little salt.
Dip each chicken piece in egg and cover in breadcrumbs mixture.
5.Heat 3 tblsp of oil in frying pan and fry chicken pieces for about 3min on each side or until fully cooked.
Cook covered if you want to cook it quicker.
6.Serve with noodles or any vegetables you wish.
This meal taste amazing! My family keep asking me to cook it again😁👍
What did you munch for your dinner today?
All photos are taken by my iPhone camera😉