Lighter Chicken Katsu

katsu

Chicken Katsu – 529 kcal Per Serving

 

Ingredients

 

For the chicken

  • 150ml buttermilk
  • 4 x skinless, boneless chicken breasts, total weight 550g, preferably organic
  • 50g Japanese panko breadcrumbs
  • 4 tsp self-raising flour
  • 1½ tbsp rapeseed oil, plus ¾ tsp

For the curry sauce

  • 1 tbsp rapeseed oil
  • 1 medium onion, chopped
  • 3 garlic cloves, chopped
  • 2 tsp coarsely grated ginger
  • 2½ tsp garam masala
  • ¼ tsp turmeric
  • ¼ tsp hot chilli powder (or mild if you prefer less heat)
  • 1 tsp tomato purée
  • 250ml hot chicken stock
  • 1 large carrot (about 200g), cut into small pieces
  • 2 tsp soy sauce
  • ½ tsp clear honey
  • 2 tsp cornflour

 

To serve

  • 200g raw Thai sticky rice, cooked
  • 50g mixed leaves – watercress, spinach and rocket

 

Preparation

  1. For the chicken, pour the buttermilk into a wide, shallow dish. Season with pepper and a small pinch of salt. Pat the chicken breasts dry with kitchen paper, then put them in the dish and turn them over in the buttermilk to coat well. Leave in the fridge for 1 hr. Meanwhile, heat a large, non-stick frying pan. Tip in the panko breadcrumbs and flour, and toast in the dry pan for 2-3 mins until they turn pale brown, stirring regularly so they don’t burn. Tip the crumb mix into a bowl, season with pepper and set aside to cool.
  2. To make the curry sauce, heat the oil in a medium saucepan. Tip in the onion, garlic and ginger, and fry for 6-8 mins until the onion is tender and starting to brown. Stir in the garam masala, turmeric, chilli powder and tomato purée, and fry for 1 min, stirring to scrape up any bits from the bottom of the pan. Pour in the stock and 250ml/9fl oz water. Add the carrot, soy sauce and honey, bring to a boil, then lower the heat and simmer gently for about 20 mins, uncovered, until the carrots are tender. Mix the cornflour with 2 tsp cold water, stir into the sauce and simmer for 1 min. Remove from the heat. Whizz the mixture to a smooth purée in a food processor. Strain the mixture through a fine sieve, set over a large bowl, pressing it through well with the back of a wooden spoon so enough of the purée goes through to help thicken. Season with a small pinch of salt and set aside. Sauce can be made up to 3 days ahead and chilled.
  3. Heat oven to 230C/210C fan/gas 8. Line a baking tray with foil and sit a wire rack (preferably non-stick) on top. Tip the crumb mix onto a large plate, then lift the chicken breasts from the buttermilk (leaving the marinade clinging to it) and roll each one in the crumbs, coating evenly.
  4. Heat 1½ tsp of oil in a large non-stick frying pan. Add 2 chicken breasts and fry for 1½ mins (without moving them), over a medium-high heat – adjusting the heat if necessary, so that they don’t burn. Turn the chicken over, add another ¾ tsp of oil to cover the base of the pan, and fry for 1 min more. Using a fish slice, transfer the chicken to the wire rack, then wipe any crumbs from the pan and repeat with the rest of the oil and chicken.
  5. Bake the chicken in the oven (on the wire rack) for 15 mins until cooked and crisp. Warm the sauce through briefly, remove the chicken from the rack and slice each one into 5 pieces. Serve with the sauce, sticky rice and mixed leaves.

Gnocchi Bake

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This is a perfect family recipe that should keep everyone happy!

 * 250 kg Lean Steak Mince Beef

* Teaspoon Rapeseed Oil

* 150g Mozzarella

* 500g Potato Gnocchi

* 1 Red Onion

* 200g Baby Button Mushroom

* 390 Chopped Tomatoes

* 1 Jelly Beef Stock Pot Diluted In 100ml

* 170g Spinach

* 3-4 Basil Leaves

* 1 Large Clove

* 2 Tablespoons Tomato Puree

* Salt and Pepper To Taste

Instructions

1. Pre heat the oven on gas mark 5 / 190 degrees

2. Finely chop the red onion and place in the preheated deep pan with oil. Sweat down on moderate heat and set aside for later.

3. Brown the mince in the same pan and then drain the excess liquid. Also set aside.

4. Wipe the mushrooms clean and throw them in the pan with crushed garlic, stirring continuously for 3 minutes

5. In the meantime bring water to boil then turn down and simmer gnocchi with salt (optional) for 2 minutes, then drain.

6. Boil the kettle and place the spinach in a colander, pour the water over the spinach and drain, squeeze out any excess water with clean tea towel.

7. Put the spinach and mince in the pan with the mushroom, stirring in the puree. Once mixed in add, the stock and chopped tomato. Simmer down for few a minutes before mixing in gnocchi.

8. Transfer all into an oven proof dish. Tear the basil and mozzarella and scatter evenly over the top.

9. Place the dish in the oven for 25 minutes and all that is left to do is to enjoy.

–Alicia, Resident Chef

Exante Diet: Update

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So it’s been a few days and it has been a challenge.

“Eating 1 normal meal and replacing the rest with the Exante products has been difficult. Day 2 (didn’t even last a week) I woke up and had one of their shakes for breakfast. I chose Vanilla and mixed with 250ml of water. It didn’t taste too bad, you could just about taste the vanilla, but it tasted a little bit more of powder.

The shakes are filling…. for about an hour. I felt as though I hadn’t eaten for an entire day. I started feeling extremely light headed that eventually I had to eat something solid.

Finally after feeling like I was going to pass out at the thought of doing this for another 3 weeks, I decided that I will eat 2 meals a day, and have a shake and bar for dinner followed by a late evening snack of Cottage Cheese (it’s less fattening than eating anything else that late).

I haven’t lost any weight just yet but we will see – it’s only been a week.

Along with the meal supplements I am training everyday for at least 30 minutes. Cardio and Weight Training!”

Bojana Stozinic, Founder of TeatheredFeather.com

Exante Diet – Putting it to the test!

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Exante Diet: 4 Week Bumper Pack

First review will be on this Exante DIet: 4 Week Bumper Pack.

Exante Diet is a very low calorie meal replacement diet that is simple to follow and is safe and effective.

  • Replace your daily conventional meals with our specially formulated low calorie meal replacements
  • 3 Exante Diet products = 100% of your recommended daily allowance (RDA) of vitamins, minerals.

The pack includes:

  • 14 x Chocolate Orange Bar
  • 14 x Toffee Nut & Raisin Bar
  • 7 x Mushroom Soup
  • 7 x Thai Chicken Soup
  • 7 x Tomato & Basil Soup
  • 7 x Vegetable Soup
  • 7 x Banana Shake
  • 7 x Chocolate Shake
  • 7 x Strawberry Shake
  • 7 x Vanilla Shake

Members of TF will be using their Working Solution guide which is a low calorie diet (LCD) that provides around 1,000 calories (kcal) a day. They will have 3 Exante Diet meal replacement products and one low carbohydrate, high protein meal per day.

1 Soup + 1 Shake + 1 Bar + Low Carb, High Protein Meal

So far… The Thai Chicken Soup is…….. bland (but at least edible). We’ll keep you updated on the progress as the days go on!