For the chicken:
1 Jar of Bay’s Kitchen Stir-In Katsu Curry Sauce
2 Chicken breasts
75g Gluten free breadcrumbs
50g Gluten free plain flour, seasoned with salt and pepper
1 Free-range egg, lightly beaten
50ml Vegetable oil
For the cucumber and chilli* pickle:
¼ Cucumber, halved lengthways, deseeded and finely sliced
1 Inch chunk of red chilli*
2 Tbsp White wine vinegar
½ Tsp Sugar
Sea salt and black pepper
Nutrition (per serve)
Fat – 43g
of which saturates – 11g
Carbohydrates – 64g
of which sugars – 12g
Fibre – 4g
Protein – 43g
Salt – 1.8g
- To make the pickle, toss all of the ingredients together in a bowl and set aside until ready to serve.
- To prepare the chicken, lay the seasoned flour, egg and breadcrumbs out on separate plates/containers/on a tray. Coat the chicken breasts in the flour, then dip into the egg and finally into the breadcrumbs, using your hands to encourage the breadcrumbs to stick. We want the chicken to be crispy!
- Heat the oil in a frying pan and carefully fry the breaded chicken breasts for 5 minutes on each side, or until golden and cooked through. Remove from the pan with a slotted spoon and leave to drain on kitchen paper.
- To heat the stir-in sauce, pour into a saucepan and cook gently for a couple of minutes until warmed through and bubbling.
- To serve, plate up the rice and salad and a few spoonfuls of the pickle. Slice the chicken in strips diagonally and place on top of the rice. Drizzle over your sauce.
This recipe has been created by Emma Hatcher, from She Can’t Eat What.
*Whilst chillis are a low FODMAP ingredient, some people with IBS have higher numbers of chilli pepper pain receptors in the gut, which can cause symptoms. If you’re sensitive to chilli, you can leave it out of this recipe.
This recipe has been reviewed and approved as Low FODMAP by Registered Dietician Laura Tilt @nutritilty, on behalf of Bay’s Kitchen.
Copyright Bay’s Kitchen. Please do not reprint without permission.