Name: Katsu-Curry
Prep time: 35 min
Cook time: 25 min
Total time: 60 min
Yield: 2 Portionen
Ingredients: 400 g Hähnchenbrust (2 Stück); 45 g Weizenmehl (3 EL); 50 g Ei (1 Stück); 60 g Semmelbrösel aus Weißbrot (Panko); 25 g Rapsöl; 120 g Reis, roh; 100 g Zwiebel; 100 g Karotte; 100 g Kartoffel; 50 g Apfel, gerieben; 15 g Sojasauce (1 EL); 400 ml Hühnerbrühe; Currypulver, Garam Masala, Knoblauch, Ingwer, Salz

Recipes Mains

60minutes, 25 of them waiting

848Calories

61gProtein

2servings

Mains Weight gain Muscle some experience high protein Asian

Japanese curry is mild, slightly sweet and as thick as a gravy. On top sits chicken breaded in panko and cut into strips. The favourite meal of Japanese schoolchildren, and not only theirs.

Ingredients

Forservings

400 gChicken breast (2 piece)
45 gPlain flour (3 tbsp)
50 gEgg (1 piece)
60 gwhite breadcrumbs (panko)
25 gCanola oil
120 gRice, raw
100 gOnion
100 gCarrot
100 gPotato
50 gApple, grated
15 gSoy sauce (1 tbsp)
400 mlChicken stock
Curry powder, garam masala, garlic, ginger, salt

How to make it

Fry the onion, carrot and potato in a spoon of oil, dust a tablespoon of flour and the curry powder over, deglaze with the stock, add the apple and soy sauce, simmer for twenty minutes.
Cook the rice. Flatten the chicken, salt it, coat it in flour, egg and breadcrumbs.
Fry golden in the rest of the oil for four minutes a side and cut into strips.
Rice onto the plate, sauce beside it, chicken on top.

One tip

Push the sauce through a sieve if it should be as smooth as in a restaurant.

Nutrition per serving

Calories	848
Protein	61 g
Fat	21 g
Carbs	103 g

Calculated from the ingredients, using values per 100 grams from USDA FoodData Central. The calories come from the macronutrients, not from the energy field of the database.

Your daily need

kcal —

2,000 is just a starting point. Work out yours, free, and separately for training days and rest days.