Loaded Fries with Katsu Curry Sauce
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Prep Time
10 MINS
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Cook Time
40 MINS
- KCals 458
- Carbs 70G
Ingredients
- 1 kg large potatoes sliced into 1/2cm fries
- 2 skinless chicken breasts cut into 1/2cm chunks
- 28 g plain tortilla chips crushed into crumbs
- low calorie cooking spray
- salt and pepper to taste
For the Katsu sauce
- 1 medium onion peeled and roughly sliced
- 3 garlic cloves peeled and crushed
- 200 g carrots sliced into 1/2cm rounds
- 115 g potatoes peeled and cut into 1/2cm chunks
- 1 chicken stock cube
- 500 ml boiling water
- 2 tbsp curry powder
- 2 tsp garam masala
- 2 tsp onion granules
- 1 tbsp soy sauce
- 1 tsp sweetener
Instructions
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Pre-heat the oven to 220°c.
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Spray the saucepan with low calorie cooking spray and gently fry the onions and garlic for a few minutes.
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Dissolve the stock cube in the boiling water. Add the carrots, potato, stock, curry powder, garam masala, onion granules, soy sauce and sweetener to the pan and bring to the boil. Reduce the heat to simmer and put a lid on the pan. It will need to simmer for around 40 minutes until the carrots and potato are fully cooked and soft. Make sure to stir occasionally and add more water if it reduces too much.
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Once the potato and carrot have cooked through, use a hand blender or food processor to liquify the contents of the saucepan. A top tip is to blend for twice as long as you think, as you want the sauce to be super smooth! If the sauce seems too thick at this point, add some more water a little at a time until you reach the consistency you want. If it seems a little thin, then just reduce it on a low heat. This is all down to personal preference so don't worry about getting it wrong!
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While the sauce is cooking, line a baking tray with tin foil and spray with low calorie cooking spray. Place the fries onto the tray.
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Spray the fries with low calorie cooking spray and season with salt and pepper to taste. Toss until coated evenly.
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Spread the fries out on the tray, use a second baking tray lined with foil if there isn't enough room.
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Place the fries into the middle of the pre-heated oven for 30 minutes. Carefully flip and respray with low calorie cooking spray before placing back into the oven for another 10 minutes, or until cooked through and crispy on the outside.
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When the sauce and fries have been cooking for around 30 minutes, heat a frying pan with low calorie cooking spray. Add the chicken and cook over a medium heat for 5 minutes, or until the chicken is cooked and white throughout. Set aside ready for assembly.
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Place the fries on the plate. Scatter the chicken over the top of the fries and pour over the sauce. Sprinkle the crushed tortilla chips over the top and serve.