Naked Chicken Katsu and Rice

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Step 1

Cook the rice following the pack instructions, then drain and keep warm.

Step 2

Once the rice is cooking, spray a medium non-stick saucepan with low-calorie cooking spray and put it over a medium heat. Add the onions, carrots, garlic, tomato purée and curry powder and cook for 3 minutes, adding a splash of water if anything starts to stick. Pour in the stock, then simmer for 10 minutes or until the carrot is tender.

Step 3

At the same time, spray a large nonstick saucepan with low-calorie cooking spray and put it over a medium heat. Add the chicken and brown for a few minutes, then add the peppers and edamame and cook for 2 minutes or until the chicken is cooked through.

Step 4

Blitz the stock mixture with a stick blender (or use your food processor and then return it to the pan). Add the soy sauce and vinegar, remove from the heat and stir through the yogurt. Mix the sauce with the chicken mixture and the rice to serve.