Gentle Japanese Chicken & Carrot Curry
A mild, slightly sweet Japanese-style curry of chicken breast, carrot and potato in a thick, glossy sauce, with no onion or chilli.
makes 24 blocks, about 28p each
- Time
- 55 min20 min prep · 35 min cook
- Makes
- 24 blocks
- Cost per blockPer block
- 28p
- Calories per blockCalories
- 60 kcal
- Fibre per blockFibre
- 0.9g
Ingredients
- 650gchicken breast, 2cm pieces
- 350gcarrots, 2cm chunks
- 350gpotatoes, peeled, 2cm chunks
- 100gleek greens, finely sliced
- 20gfresh ginger, grated
- 15mlgarlic-infused olive oil
- 10g (4 tsp)ground coriander, cumin, turmeric, fenugreek
- 1gground cinnamon
- 30gcornflour
- 20mltamari or soy sauce
- 15g (1 tbsp)maple syrup
- 1 cubestock cube
- 600mlwater
Allergens: Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.
Nutrition
estimated| 1 block | 3 blocks | |
|---|---|---|
| Energy | 60 kcal | 180 kcal |
| Protein | 7.1g | 21.3g |
| Carbs | 5.8g | 17.4g |
| Fat | 1.1g | 3.3g |
| Fibre | 0.9g | 2.7g |
| Salt | 0.37g | 1.11g |
Method
- Step 1: Heat the oil in a large saucepan over a medium-low heat and soften the leek greens and ginger for 5 minutes.
- Step 2: Add the spices for 1 minute, then the water, stock cube, tamari and maple syrup, and bring to a simmer.
- Step 3: Add the carrots and potatoes, cover and simmer for 10 minutes.
- Step 4: Add the chicken and simmer gently, covered, for 12 minutes until it is cooked through and the vegetables are tender.
- Step 5: Stir in the cornflour mixed with 4 tbsp cold water and simmer, stirring, for 2 minutes until the sauce is thick and glossy.
- Step 6: Cool and freeze in 70g blocks.
Serve it
Short-grain rice with pickled ginger · Rice and steamed green beans · A jacket potato
| kcal | protein | carbs | fat | fibre | salt | |
|---|---|---|---|---|---|---|
| Per block | 60 | 7.1g | 5.8g | 1.1g | 0.9g | 0.37g |
| Per 3 blocks | 180 | 21.3g | 17.4g | 3.3g | 2.7g | 1.11g |
Cook’s notes
- Japanese curry roux blocks contain wheat, onion and often chilli, so this curry is thickened with cornflour instead.
- Most curry powders contain some chilli, which is why this uses its own mild spice mix.
- Chicken thigh fillets make it richer but add fat.
Serve it
Short-grain rice with pickled ginger · Rice and steamed green beans · A jacket potato.
This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.
Freeze, reheat and serve
- Freeze
- Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
- Reheat
- Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
- A portion
- 3 blocks (210g) make a dinner for one adult: about 180 kcal and 21.3g protein before rice, bread or potatoes.
Gentle Japanese Chicken & Carrot Curry questions
How is it different from katsu curry?
This is a chunky, home-style Japanese curry, with pieces of chicken, carrot and potato in the sauce. Katsu curry sauce is usually blended smooth and served over a breaded cutlet, and this one also leaves out the onion, apple and flour.
Can I use curry powder instead of the spice mix?
A mild curry powder works in the same amount if a little chilli suits you. Check the label, as most blends include chilli and some include garlic or onion powder.
Why add the chicken after the vegetables?
Chicken breast turns dry and stringy if it simmers too long. Giving the carrots and potatoes a 10-minute head start means everything is ready at the same time.
Sauces that go with it
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Updated . Nutrition, costs and yields are estimates. Gluten-free assumes tamari in place of soy sauce and gluten-free stock cubes.