Crispy katsu chicken with braised eggplant and quick carrot pickle
Nutrition Info.(per serve)
- 3/4 cup brown rice
- 1/4 cup rice wine or white vinegar
- 2 carrots, julienned or finely sliced
- 1 tablespoon castor sugar
- 1 large eggplantaubergineX, cut in 1cm cubes
- 2 tablespoons miso paste
- 1 teaspoon minced ginger
- 2 spring onions, green part only, sliced
- 1/4 cup LSC (linseed, sunflower and chia) or ground almonds
- 1/2 cup fresh wholegrain breadcrumbs
- 4 (about 500g) chicken breasts, each cut in 2 thin fillets
Total fat 11g
Saturated fat 2g
Dietary fibre 6g
1 Cook rice according to packet instructions (or use ready-steamed brown rice).
2 While rice cooks, combine vinegar and sugar in a bowl and mix until sugar dissolves. Add carrot to bowl and push down so it’s covered by vinegar mix. Set aside.
3 Spray a large frying pan with oil and place over a medium-high heat. Add eggplant and cook, stirring, until it is lightly browned. Mix miso paste with 1 cup water. Add to pan with ginger and spring onion and reduce heat to a simmer. Add another cup of water and mix well. Leave to simmer gently while you cook chicken.
4 Combine LSC or almond, breadcrumbs and a pinch of salt and spread on a plate. Dip chicken into crumb mixture to coat. Set aside on another plate.
5 Heat the oven grill to a medium-high heat. Line a baking tray with baking paper. Place chicken on tray, spray with oil and place under the grill. Cook for 5-7 minutes, then turn chicken over and cook another 5-6 minutes or until golden and cooked through.
6 Arrange rice on plate and top with chicken. Remove carrot from vinegar mixture and add to plate. Serve with braised eggplant.
- Make it low FODMAP and/or gluten free: Use gluten-free breadcrumbs and check miso is gluten free. Limit the amount of eggplant to 240g (about 1 medium eggplant).
- If you don’t have miso, use salt-reduced chicken stock powder or gel, but halve the quantity.
Miso is a Japanese fermented paste made from soy beans, barley or rice. It has an intense, savoury flavour. Use miso as a soup on its own, mixed with hot water. It can also be used, as it is in this recipe, in place of stock or as a flavour enhancer. Miso is high in sodium, so a little goes a long way.
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