GERD Friendly Dairy Free Chicken Katsu Curry

Total time55 min

Prep time20 min

Cook time35 min

GERD Friendly Dairy Free Chicken Katsu Curry

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Ingredients

4 servings

For the rice

2 cups jasmine rice
3 cups water

For the katsu

4 boneless, skinless chicken breasts (about 6 oz each), pounded to ½-inch thickness
½ tsp salt
¼ tsp black pepper
Ingredient note
Black pepper can worsen reflux in some people, but the small amount in this recipe (less than 1/8 teaspoon per serving) is likely tolerated by many with GERD. If you prefer to always avoid black pepper, please tap it and change its rating to Red.
½ cup all-purpose flour
King Arthur Baking Company Unbleached All-Purpose Flour Gold Medal Flour All-Purpose Unbleached - 5 Lb Bob's Red Mill Organic All Purpose Unbleached White Flour - 5 Lb Bob's Red Mill All Purpose Unbleached White Flour - 5 Lb Pillsbury Best Flour All Purpose - 5 Lb
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2 large eggs, beaten
1 ½ cups panko breadcrumbs
½ cup neutral oil (such as canola oil or vegetable oil), for frying

For the curry sauce

2 tbsp olive oil
1 medium yellow onion, finely diced
Chef's tip
Use only the green tops, thinly sliced, in the same measured amount. If the onion is cooked, add the greens in the last 1-2 minutes; if raw, use them as written. They'll be milder and less sweet than onion.
2 medium carrots, peeled and cut into ½-inch pieces
2 cloves garlic, minced
Chef's tip
Swap it in for an equal amount of the oil or butter the recipe cooks with - do not add it on top of the existing fat.
1 tsp fresh ginger, grated
2 tbsp all-purpose flour
2 tbsp curry powder
2 ½ cups chicken broth
1 tbsp soy sauce
1 tbsp honey
1 medium apple, peeled and grated

For serving

2 tbsp tonkatsu sauce
Omit this
This ingredient likely doesn’t work for the diet.
2 green onions, thinly sliced (optional)
Ingredient note
Scallions appears here only as an optional add-on, and the recipe uses just about 1/2 of a scallion per serving, which is likely fine for most people with GERD. If you prefer to always avoid scallions, please tap it and change its rating to Red.

Instructions

1
Combine the jasmine rice and water in a medium saucepan and bring to a boil over high heat. Reduce the heat to the lowest setting, cover tightly, and cook for 15 minutes, until all the water is absorbed. Remove from heat and let steam, covered, for 5 minutes.
2
While the rice cooks, make the curry sauce. Heat the olive oil in a large saucepan over medium heat until shimmering. Add the onion and carrots and cook, stirring occasionally, until the onion is softened and translucent, about 6–7 minutes.

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