The Healthiest Katsu Curry You'll Ever Eat

The Healthiest Katsu Curry You'll Ever Eat

Japanese meets muscley!

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Prep Time 10 mins

Cook Time 25 mins

Total Time 35 mins

Course Main Course

Cuisine Japanese

Servings serving

Calories 911 kcal

Equipment

Air Fryer or Oven

Ingredients

For the Katsu

150 g Extra Firm Tofu Pressed, if you can be bothered
120 g Almond Milk about 1/2 cup
30 g Whole Wheat Flour about 1/2 cup
34 g Whole Wheat Bread Crumbs about 1/2 cup
Salt to taste
Black Pepper, Garlic Powder Optional

For the Curry:

27.5 g Brown Onion about 1/4
340 g Potatoes Red Skin, Approx 2 small ones
61 g Carrot Approx 1 medium
6 g Japanese Curry Powder a little over a tbsp
1.5 g Mushroom Seasoning this is the one I use (affiliate)
1/2 cup Water

To Serve:

1 Green Onion cut on bias
200 g Brown Rice cooked

Instructions

Prepare your breading station by pouring Almond Milk into a mixing bowl, flour into another and bread crumbs into the last one. Add a pinch of salt other spices (if using) to the bread crumbs.
Slice Tofu into finger-width slices. Salt either side then, using alternating hands, lay into flour, then milk, then bread crumbs and lay on a baking rack or tray. Repeat for the remaining slices.
Bake at 350F/180C for 20-25 minutes until browned.
Meanwhile, prepare the curry by slicing brown onion, quartering the potatoes and cutting the carrot into inch-thick logs. Brown onion in a medium pan, then add potatoes, carrot and curry powder and stir until fragrant (not very long at all). Add mushroom seasonin and water, stir and cover for around 15-20 minutes until vegetables are soft.
To serve, pile brown rice to one side of a bowl and top with sliced tofu. Fill other side with curry sauce and garnish with sliced green onion.

Video

Skip ahead to 9:45 unless you want to see Dave mime without his microphone working.

Notes

Nutrition Facts

The Healthiest Katsu Curry You'll Ever Eat

Serving Size

982 g

Amount per Serving

Calories

911

% Daily Value*

Fat

16.8

Carbohydrates

157.5

Protein

42.1

* Percent Daily Values are based on a 2000 calorie diet.

If shredding or leaning out, divide the recipe to hit your calorie goal then adjust per below:

Macro Adjustment Suggestions:

To increase protein - increase tofu
To increase carbs - increase rice
To increase fats - use soy milk instead of almond or add nuts.

Serving Suggestion:

Add a sprinkling of sesame seeds for that magnesium and fiber boost!

Nutrition

Serving: 982gCalories: 911kcalCarbohydrates: 157.5gProtein: 42.1gFat: 16.8g

Keyword baking, breaded, rice

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