Low FODMAP Chicken Katsu Curry
Simple and quick, gluten-free and IBS-friendly curry best served with rice!
Ingredients
To prepare the chicken
- 2 chicken breasts
- 100 grams gluten-free breadcrumbs
- 50 grams gluten-free plain flour
- 1 egg
Sauce
- 600 ml chicken stock
- 2 tbsps gluten-free plain flour
- 2 medium carrots, sliced
- garlic oil
- 4 tsps gluten-free soy sauce
- 2 bay leaves
- Rice
- fresh chives
- 1 tsp Low FODMAP Spice Mix (Chili Seasoning Mix)
- 1/2 tsp Kosher salt
Instructions
- Preheat the oven to 400 degrees F.
- In separate bowls, add gluten-free plain flour, egg and breadcrumbs.
- Coat the chicken with gluten-free plain flour followed by egg and breadcrumbs.
- Heat garlic oil in a frying pan, fry the chicken into the oil, until golden and then place it into the oven for about 12 minutes.
- For the Katsu sauce, heat the garlic oil in a saucepan. Saute the carrots over medium heat, until softened.
- Mix in the gluten-free plain flour, Low FODMAP Spice Mix (Chili Seasoning Mix), Kosher salt and cook for another minute.
- Pour in the chicken stock with constant stirring until combined.
- Mix in the bay leaves and gluten-free soy sauce. Once it starts boiling, turn down the heat and simmer until slightly thickened, for about 20 minutes.
- Remove it from the heat and remove the bay leaves and carrots using a sieve, if desired.
- Serve the chicken, sauce and rice together on a serving platter. Enjoy!
Nutrition
Calories: 189kcalCarbohydrates: 41gProtein: 46gFat: 21gSaturated Fat: 9.4g
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