Japanese Chicken Curry (Lighter)

By making a light flour and spice roux instead of using pre-packaged curry blocks, this home-style Japanese curry delivers rich comforting flavors with high protein and reduced saturated fat.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 650 g (1.43 lbs) chicken breast, cut into bite-sized cubes · 728 kcal in the whole recipe
• 2 medium onions (220 g), thinly sliced · 88 kcal in the whole recipe
• 2 medium carrots (200 g), cut into bite-sized chunks · 82 kcal in the whole recipe
• 1 medium potato (170 g), cubed · 131 kcal in the whole recipe
• 1/2 apple (100 g), finely grated · 52 kcal in the whole recipe
• 2 cloves garlic (8 g), minced · 12 kcal in the whole recipe
• 1 tbsp fresh ginger (6 g), grated · 5 kcal in the whole recipe
• 1 tbsp olive oil (13 g) · 115 kcal in the whole recipe
• 20 g (2 tbsp) flour · 70 kcal in the whole recipe
• 8 g (1 tbsp) curry powder · 26 kcal in the whole recipe
• 1 tbsp tomato paste (17 g) · 17 kcal in the whole recipe
• 2 tbsp low-sodium soy sauce (32 g) · 18 kcal in the whole recipe
• 1 tsp honey (7 g) · 21 kcal in the whole recipe
• 1 tbsp rice vinegar or plain vinegar (15 g) · 3 kcal in the whole recipe
• 700 ml low-sodium chicken broth · 42 kcal in the whole recipe
• 180 g (approx. 1 cup) dry rice · 648 kcal in the whole recipe
• Pinch of salt and black pepper

Method

1. Cook 180 g dry rice with water according to package instructions and keep warm.

   

2. Heat half of the olive oil in a deep pot over medium heat (180°C / 350°F) and sear cubed chicken breast for 5 minutes until browned, then set aside on a plate.

   

3. Add remaining olive oil to the pot and cook sliced onion, carrot, potato, garlic, and ginger for 5 minutes; sprinkle flour and curry powder, stirring constantly for 1 minute.

   

4. Pour in chicken broth, soy sauce, vinegar, honey, tomato paste, grated apple, salt, and pepper, add chicken back, cover, and simmer over low heat (100°C / 212°F) for 20 minutes until thick.

   

5. Divide cooked rice into 4 shallow bowls and spoon the hot chicken curry evenly over top.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.