Joe Wicks’ Cheeky Chicken Katsu Curry
This healthier chicken katsu curry from Joe Wicks's third recipe book, Lean in 15: The Sustain Plan, is shallow fried (rather than deep fried) with just enough spice to warm you up on even the coldest nights. Try it for a quick winter weeknight dinner or double the recipe and make it for a friend this weekend.
1 tbsp coconut oil
3 spring onions, finely sliced
1 celery stick, chopped
1/2 dessert apple, peeled and roughly chopped
1 tbsp chopped coriander
2 tsp curry powder
Salt and pepper
100ml chicken or vegetable stock
1 x 240g skinless chicken breast fillet
75g fresh breadcrumbs
1 egg white
200g pre-cooked rice
1 red chilli, sliced, to serve – optional
Melt half of the coconut oil in a saucepan over a medium heat. Add the spring onions, celery, apple and coriander and fry for 1 minute. Throw in the curry powder and a good pinch of salt and continue to stir-fry for 45 seconds. Pour in the stock and bring to the boil before simmering for 10 minutes.
While the sauce is cooking, place the chicken breast between two pieces of cling film, or even better two pieces of baking parchment, on a chopping board. Using a rolling pin, saucepan or any other blunt instrument, bash the breast until it is about 1.5cm thick all over – this is a decent workout. Slide the beaten chicken to one side.
Next, pour the breadcrumbs into a bowl. Whisk up the egg white until it is a little frothy, then dip the flattened chicken into the egg and then straight into the breadcrumbs. Push the crumbs into the chicken so that as many stick to it as possible.
Melt the remaining coconut oil in a frying pan over a medium to high heat and cook the chicken for 3 minutes on each side, by which time it should be fully cooked through – check by slicing into the thickest part to make sure the meat is white all the way through, with no raw pink bits left. This is a good time to zap your rice in the microwave according to the packet instructions.
When your sauce has simmered for 10 minutes, blitz the ingredients using a blender until smooth. Taste and season with a little more salt and pepper if needed.
Slice the chicken and serve up with the rice topped with the yummy sauce and, if using, a sprinkling of fiery red chilli slices.
In Lean in 15 – The Sustain Plan million copy bestseller Joe Wicks reveals how to sustain incredible results while still seeing progress week-on-week with more of his trademark tasty recipes and achievable workouts.
Fully illustrated and with a hundred quick-to-prepare meals and four workouts, the plan is perfect for busy people who don't have time to spend hours in the kitchen or gym. Joe gives advice on how to combine his tasty, nutritious recipes with a brand new training programme to make you leaner, fitter and healthier than ever before.
Joe's new book, The Fat Loss Plan, which is packed with 100 new recipes and five new HIIT workouts, is out now.