Scrambled egg & feta hash
This fresh, flavoursome breakfast from Joe Wicks is low in carbohydrates, high in protein and easy to make. It's quick and will keep you full 'til lunch
Oaty katsu chicken dippers
- Preparation and cooking time
- Prep:
- Cook: -
- Easy
- 4 adults, 2 children
Skip to ingredients
- olive oil spray
- 2 tbsp cornflour
- 1 eggbeaten
- 100g porridge oats
- ½ tsp smoked paprika
- ½ tsp garlic granules
- 380g chicken mini fillets
For the katsu sauce
- 1 tsp coconut oil
- 2 tsp mild curry powder
- 1 tsp garlic paste
- 1 tsp ginger paste
- 165ml can coconut milk
- 1 heaped tsp dark roasted peanut butter
- 1 tsp honey
- 60ml apple juice
- 1 tsp cornflourmixed with 1 tsp water
Nutrition: per serving
- kcal252
- fat11g
- saturates6g
- carbs20g
- sugars3g
- fibre2g
- protein18g
- salt0.16g
Method
step 1
Heat the oven to 220C/200C fan/gas 7. Line a baking tray with foil and spray evenly with olive oil spray.
step 2
Put the cornflour on a small plate and season with salt and pepper. Put the beaten egg in a small bowl and season with salt. Put the oats on another plate and mix with the paprika and garlic granules. Dust the mini fillets in the cornflour, then dip them in the egg and finally roll the fillets in the oats to coat. Put them on the prepared baking tray.
step 3
Spray the top of the oaty dippers with an even coating of the oil spray and bake in the oven for 15-20 mins or until cooked through and golden on the outside.
step 4
While the chicken cooks, make the katsu sauce. Heat the coconut oil in a small saucepan over a medium heat, add the curry powder, and garlic and ginger pastes, and cook for 1 min until fragrant. Add the remaining sauce ingredients, except the cornflour, and heat through until hot. Whisk in the cornflour mixture and allow to thicken a little before removing from the heat. Serve the dippers with the sauce on the side.
