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  • Beca Lyne-Pirkis

    Beca Lyne-Pirkis

    calendar Monday, 04 April 2022

  • Chicken katsu, rice and salad


    • 1 tsp oil
    • 1 medium onion, roughly chopped
    • 3 garlic cloves, roughly chopped
    • 10g fresh ginger, roughly chopped
    • 1 tsp curry powder
    • 1 star anise
    • 2 carrots
    • 180g chicken
    • 90g brown rice
    • 80g cucumber
    • 1 tbsp vinegar
    • 50g frozen peas


    1. In a non-stick frying pan, heat the oil over a medium to low heat and add the chopped onion and one of the carrots roughly chopped, along with the star anise and cook, stirring occasionally until soft and sweet – roughly 8-10 minutes, adding in some water if the ingredients start to stick.
    2. After this time, add in the ginger, garlic and curry powder and continue to cook for a few minutes more.
    3. Blitz the vegetables in a food processor with a little water to create a thick sauce. Pop to one side.
    4. Cook the rice according to the packet instructions.
    5. Cut the remaining carrot and cucumber into ribbons and pop into a bowl.
    6. Cook the peas for 1 minute in some boiling water, before draining the water away and adding the peas to the carrot and cucumber.
    7. Add the vinegar and a pinch of salt. Stir and leave to marinade.
    8. Whilst the rice is cooking, place the chicken between some greaseproof paper and flatten with a saucepan or a rolling pin.
    9. Brush a non-stick pan or griddle with a little oil and cook the chicken until cooked through.
    10. To serve, warm through the sauce, divide the rice, salad and chicken between 2 plates and finish with the katsu sauce.

    Recipe by Beca Lyne-Pirkis for FFIT Cymru.

    For more from FFIT Cymru, head to ffit.cymru

    Beca's Instagram: @becalynepirkis

    FFIT Cymru's Instagram: @ffitcymru

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