Air Fryer Cauliflower Katsu
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Prep Time
20 MINS
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Cook Time
45 MINS
- KCals 323
- Carbs 52G
Ingredients
- 500 g cauliflower, cut into evenly sized florets
- 75 g panko breadcrumbs
- 2 eggs, beaten
- a pinch of salt
For the curry sauce
- 400 g carrots, peeled and roughly chopped
- 250 g onions, peeled and chopped
- 200 g potatoes, peeled and roughly chopped
- 4 cloves of garlic, peeled and crushed
- 2 vegetable stock cubes, made up with 750ml boiling water
- 1 tbsp granulated sweetener
- 2 tbsp curry powder
- 2 tbsp soy sauce
- 2 tbsp garlic granules
- 1 tbsp onion granules
- 1 tbsp garam masala
- low-calorie cooking spray
- a pinch of salt
Instructions
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Spray the pan with low-calorie cooking spray and place over a medium heat. Sauté the onions for 6-8 minutes, until softened and lightly coloured.
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Add the crushed garlic, curry powder and garam masala and cook for another minute until fragrant.
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Add the remaining sauce ingredients and bring to the boil. Reduce the heat to a simmer, and allow to cook for 45 minutes, stirring occasionally and making sure it does not reduce too much.
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While the sauce cooks, prepare the cauliflower.
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Season the egg with a pinch of salt. Place the breadcrumbs in a large bowl. Dip each cauliflower floret into the egg, then into the bowl of breadcrumbs. Toss around to coat well. Preheat the air fryer to 180°C. Spray the breaded cauliflower well, with low-calorie cooking spray, sprinkle over a little salt and place in the air fryer basket. Don't overcrowd the basket to ensure even cooking (you may need to cook in 2 batches). Cook for 10-12 minutes until crisp and golden.
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When the carrots and potatoes are soft, remove the pan from the heat and blitz the sauce using a hand blender or a food processor. Check the consistency. You can add a little more water if it is too thick. If it is too thin, pour back into the pan and return to the stove to reduce. Keep an eye on it and stir to prevent it catching.
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When the cauliflower is cooked, it should be crisp and golden on the outside and cooked all the way through, but with some "bite".
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Arrange the cauliflower on a plate. Drizzle a little sauce over and serve the rest of the sauce on the side. We love serving ours with Basmati rice, raw carrot ribbons and some fresh coriander for garnish.