• 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

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