Japanese Chicken Katsu Curry with 46g Protein per Bowl (46g Protein)

Steps

1. Start the curry sauce first so it finishes while the chicken fries. In a medium saucepan over medium heat, melt 1 tbsp butter. Add the diced onion and carrot and cook, stirring occasionally, for 7 to 8 minutes until the onion is translucent and starting to soften.
2. Add the minced garlic and grated ginger to the saucepan. Stir and cook for 1 minute until fragrant. Add Japanese curry powder and turmeric, stir to coat the vegetables, and cook for 30 seconds to bloom the spices.
3. Sprinkle 12g (1.5 tbsp) of flour over the spiced vegetables and stir to form a roux (a cooked flour-fat paste that thickens the sauce). Cook the roux for 1 minute, stirring constantly. Gradually pour in the chicken stock while stirring to prevent lumps. Add soy sauce, Worcestershire sauce, and honey. Bring to a gentle simmer and cook, stirring occasionally, for 10 minutes until the sauce thickens enough to coat the back of a spoon. Reduce heat to low and keep warm.
4. Butterfly the chicken: place each breast flat on a cutting board and slice horizontally through the thickest part, stopping about half an inch from the opposite edge. Open the breast like a book and press gently so it lies flat. Press or lightly pound the opened breast to achieve an even 3/4-inch thickness throughout. This is critical for even cooking; a breast that is thick in one spot will be dry by the time the thin part is done. Wash hands and sanitize surfaces after handling raw chicken.
5. Set up a three-station coating line in shallow dishes: flour in the first, beaten egg in the second, and panko in the third. Pat the butterflied chicken dry with paper towels (moisture prevents browning). Season lightly with salt and pepper. Dredge each breast in flour and shake off excess. Dip in egg, letting the excess drip off. Press firmly into the panko, coating all sides. The pressing motion is what makes the panko stick in a thick, even layer.
6. SAFETY: Use a high-sided pan or Dutch oven. Keep a metal lid nearby to smother any flare-ups. Never add water to hot oil. If oil starts smoking, remove from heat immediately. Pour neutral oil into a heavy-bottomed skillet (cast iron or stainless; do not use non-stick for high-heat frying) to a depth of about 1 inch; you will need about 2 cups (480ml) of oil total, but most is discarded after frying. Heat over medium to medium-high until the oil reaches 340 to 350 degrees F (170 to 175 degrees C). A kitchen thermometer is the most reliable check. Without one, dip a wooden chopstick or the handle of a wooden spoon into the oil: steady, active bubbles forming around it indicate the right temperature.
7. Carefully lower one chicken breast into the oil, laying it away from you to avoid splashing. Fry for 3 to 4 minutes per side until the crust is deep golden brown. The chicken is done when an instant-read thermometer inserted into the thickest part reads 165 degrees F (74 degrees C). Transfer to a wire rack set over a baking sheet, not to paper towels. A wire rack lets steam escape from the bottom of the crust; paper towels trap steam and make it soggy. Fry the second breast.
8. Let oil cool completely in the pan, then strain through a fine-mesh sieve into a jar for disposal or reuse.
9. While the chicken rests on the rack for 2 minutes, thinly shred the cabbage. Slice each chicken breast crosswise into strips about 3/4 inch wide, using a sharp knife and pressing straight down rather than sawing (sawing drags the panko off).
10. To plate: spoon rice into each bowl, ladle curry sauce over the rice, then lay the sliced katsu on top. Add a mound of shredded raw cabbage alongside the chicken. Serve immediately.