Chicken High Protein Katsu Meal Prep

Chicken Katsu Meal Prep

Wonderfully golden and Crispy Chicken, teamed with a super easy make-ahead Katsu Curry sauce. We’ve successfully turned a nation’s favourite dish into a healthier packed lunch option. 

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Cook: 30 mins

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Preheat oven to 180°C/ 365°F. For the Crispy Chicken Fillet, lay chicken breast on a board and butterfly by slicing each chicken breast in half horizontally, leaving you with four thin pieces of chicken breast. Beat egg in a medium bowl. Add plain flour and panko breadcrumbs to two separate, large plates then lightly season with salt and pepper.
Lay and coat both sides of each piece of chicken breast in plain flour, then dip in egg, followed by panko breadcrumbs. Press breadcrumbs into chicken breast to ensure they are well stuck, then set aside Pan fry chicken breast in two batches. To do so, heat 1 tbsp of groundnut oil in a large pan, then add 2 pieces of breaded chicken breast and cook for 3 mins on one side, until breadcrumbs are golden, then flip and repeat before transferring to a baking tray. Repeat for second batch, then bake all 4 Crispy Chicken fillets for 15-20 mins, until cooked through.
For the Katsu Curry Sauce, whisk all ingredients in a large bowl or jug until fully combined.
Prepare your veg and rice and you’re ready to box up. For anyone wondering, we bought our pots from Amazon!

Nutritional Info

Per serving:

Cals – 591

Carbs – 63g

Protein – 35g

Fat – 21g

Ingredients

Serves 4

For the Crispy Chicken:

  • 2 large chicken breasts.
  • 4 tbsp of plain flour.
  • 1 egg.
  • 150g of panko breadcrumbs.
  • 2 tbsp of groundnut oil, for frying.

For the Katsu Curry Sauce:

  • 2 tbsp of katsu paste (available at most supermarkets).
  • 120ml of light coconut milk.
  • 2 tbsp of tahini
  • Tsp of honey.
  • Tbsp of soy sauce.
  • 1/4 tsp of paprika.
  • 1/4 tsp of chilli powder.
  • A squeeze of lime.

To serve:

  • 125 of basmati rice (cooked), per serving.
  • 1 cucumber - sliced.
  • 1-2 carrots - cut into match sticks.
  • Sesame seeds, to garnish.
  • Spring onions - to garnish

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