Crispy Tofu Katsu Curry with Rice

Oven-baked panko-crusted tofu with a smooth, mildly spiced Japanese-style curry sauce, fluffy rice and a crunchy cabbage and carrot slaw. A lighter vegan take on the takeaway favourite, with 26g of protein.

Dinner

Serves 4

An oval plate of crispy golden breaded katsu with a smooth curry sauce, a mound of white rice and a shredded cabbage and carrot salad, with small side bowls

Ingredients

1 x 400g (14oz) block extra-firm tofu, drained
3 tbsp (about 30g) plain flour (all-purpose flour), mixed with 5 tbsp (75ml) water to make a smooth batter
60g/2oz/1 cup panko breadcrumbs
2 tbsp (30ml) rapeseed (canola) oil in total: 1 tbsp for the tofu, 1 tbsp for the sauce
200g/7oz/1 cup jasmine or sushi rice
For the curry sauce
1 medium onion (about 100g/3½oz), chopped
1 medium carrot (about 100g/3½oz), chopped
2 cloves garlic (about 8g) and a 2cm/¾in piece ginger (about 10g), grated
2 tbsp (about 12g) mild curry powder
2 tbsp (about 20g) plain flour
400ml/1⅔ cups vegetable stock
1 tbsp (15ml) reduced-salt soy sauce
1 tsp (7g) maple syrup
For the slaw
150g/5oz white (green) cabbage, very finely shredded
1 small carrot (about 60g/2oz), cut into thin strips
1 tbsp (15ml) rice vinegar

Method

Heat the oven to 220C (200C fan, 425F) and line a baking tray (baking sheet) with baking paper (parchment paper). Wrap the tofu in a clean tea towel (dish towel), put something heavy on top and press for 10 minutes to remove excess water.
Meanwhile, start the sauce: heat 1 tbsp oil in a pan over a medium heat. Cook the onion and carrot for 8 minutes, until soft. Add the garlic and ginger for 1 minute, then stir in the curry powder and flour for 1 minute more.
Gradually whisk in the stock, then add the soy sauce and maple syrup. Simmer for 15 minutes, stirring now and then, until the vegetables are very soft. Blend until smooth with a stick (immersion) blender; add a splash of water if it is too thick.
Cut the tofu across into 8 slices about 1.5cm/½in thick. Dip each slice in the flour batter, then press into the panko to coat both sides. Lay on the tray, drizzle or brush with 1 tbsp oil and bake for 20 to 25 minutes, turning halfway, until deep golden and crisp.
While the tofu bakes, cook the rice according to the packet, and toss the cabbage and carrot strips with the rice vinegar.
Serve 2 slices of tofu each with the rice, a generous spoonful of curry sauce and the slaw. Leftover sauce keeps in the fridge for up to 2 days. Cool any leftover rice within an hour, keep it in the fridge, eat it within 24 hours and reheat it only once until steaming hot.

Why it works

A plate gives you about 26g of protein for 554 calories, including the rice. Extra-firm tofu provides most of the protein.

Baked, not fried. Katsu is usually deep-fried. Baking the panko-coated tofu on a hot tray with a little oil still gives a crisp, golden crust with much less fat.

Press the tofu. Pressing out the water for 10 minutes helps the coating stick and the tofu crisp up, rather than steaming inside the crumbs.

A homemade curry sauce. Katsu curry sauce is a mild, slightly sweet Japanese-style curry thickened with flour. Blending in carrots and onion makes it smooth and naturally sweet, with less added sugar than many ready-made sauces.

Not tagged for blood sugar, because the rice and coating bring most of the 68g of carbohydrate. Contains soya, wheat (gluten) and possibly celery or mustard in the curry powder and stock, so check the labels. For another tofu dinner, try the crispy sesame tofu with broccoli or the tofu pad thai.

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Breakfast

wholemeal bread, eggs, egg whites, milk, cinnamon, vanilla, rapeseed oil, greek yogurt, strawberries, blueberries, almonds, honey

A thick slice of golden French toast topped with Greek yogurt, strawberries, blueberries, flaked almonds and a drizzle of honey

tofu-pad-thai-vegetables

Tofu Pad Thai with Vegetables

Dinner

tamari, tamarind, brown sugar, lime, rice noodles, tofu, oil, garlic, carrots, eggs, beansprouts, spring onions, peanuts, coriander

A plate of pad thai rice noodles with golden tofu, egg, beansprouts, carrot and spring onions, topped with peanuts, coriander and lime

prawn-vegetable-paella

Prawn (Shrimp) and Vegetable Paella

Dinner

olive oil, onion, red pepper, garlic, tomatoes, smoked paprika, saffron, paella rice, stock, green beans, peas, prawns, lemon, parsley

A wide paella pan of golden saffron rice with king prawns, red pepper, green beans, peas, lemon wedges and parsley

chicken-cacciatore-peppers-olives

Chicken Cacciatore with Peppers and Olives

Dinner

chicken thighs, olive oil, onion, red peppers, mushrooms, garlic, oregano, rosemary, red wine vinegar, chicken stock, tomatoes, tomato puree, olives, parsley

A pan of chicken thighs braised in tomato sauce with red peppers, mushrooms, black olives and fresh parsley

baked-fish-tacos-lime-slaw

Baked Fish Tacos with Lime Cabbage Slaw

Lunch

white fish, smoked paprika, cumin, garlic powder, chilli powder, olive oil, red cabbage, carrots, greek yogurt, lime, coriander, corn tortillas, avocado

Corn tortillas filled with spiced baked white fish, purple cabbage slaw, avocado and coriander, with lime wedges

greek-salad-chickpeas-feta

Greek Salad with Chickpeas and Feta

Lunch

tomatoes, cucumber, red onion, green pepper, chickpeas, olives, feta, olive oil, red wine vinegar, oregano

A bowl of Greek salad with tomatoes, cucumber, red onion, green pepper, olives, chickpeas and a slab of feta sprinkled with oregano

buckwheat-galettes-egg-spinach-mushrooms

Buckwheat Galettes with Egg, Spinach and Mushrooms

Breakfast

buckwheat flour, eggs, mushrooms, garlic, spinach, emmental, olive oil

A thin folded buckwheat galette with a fried egg in the centre, wilted spinach, mushrooms and melted cheese

crispy-baked-kale-chips

Crispy Baked Kale Chips

Snack

kale, olive oil, smoked paprika, garlic powder, nutritional yeast

A bowl of crispy baked curly kale chips seasoned with smoked paprika

salmon-cakes-lemon-yogurt-dip

Salmon Cakes with Lemon Yogurt Dip and Green Salad

Dinner

potatoes, tinned salmon, spring onions, dill, lemon, mustard, eggs, breadcrumbs, olive oil, greek yogurt, salad leaves, cucumber

Golden baked salmon cakes on a plate with green salad leaves, cucumber, a lemon wedge and a bowl of yogurt dip

baked-ratatouille-chickpeas

Baked Ratatouille with Chickpeas

Dinner

aubergine, courgettes, peppers, red onion, olive oil, herbes de provence, garlic, tomatoes, tomato puree, chickpeas, basil

A baking dish of roasted aubergine, courgette, peppers and red onion in tomato sauce with chickpeas and fresh basil

sheet-pan-chicken-fajitas

Sheet Pan Chicken Fajitas with Peppers and Onions

Dinner

chicken, peppers, red onion, olive oil, chilli powder, cumin, smoked paprika, garlic powder, oregano, lime, wholemeal tortillas, avocado, greek yogurt, coriander

A baking tray of spiced chicken strips with sliced red, yellow and green peppers and red onion, with tortillas on the side

healthy-chicken-vegetable-soup

Healthy Chicken and Vegetable Soup

Lunch

chicken thighs, olive oil, onion, carrots, celery, garlic, thyme, potato, chicken stock, peas, spinach, parsley, lemon

A bowl of clear chicken and vegetable soup with shredded chicken, carrots, celery, potato, peas and parsley

banana-oat-breakfast-cookies

Banana Oat Breakfast Cookies with Walnuts and Raisins

Breakfast

bananas, oats, peanut butter, flaxseed, cinnamon, walnuts, raisins

egg-roll-in-a-bowl-pork-cabbage

Egg Roll in a Bowl (Spring Roll Bowl) with Pork and Cabbage

Dinner

pork mince, garlic, ginger, cabbage, carrots, spring onions, tamari, rice vinegar, sesame oil, sesame seeds

A bowl of stir-fried pork mince with shredded cabbage, carrot, ginger and spring onions, topped with sesame seeds

cajun-prawn-quinoa-bowl-mango-salsa

Cajun Prawn (Shrimp) Quinoa Bowl with Mango Salsa

Lunch

quinoa, prawns, smoked paprika, garlic powder, oregano, cayenne, olive oil, mango, red onion, chilli, coriander, lime, avocado, sweetcorn, rocket

A quinoa bowl with Cajun-spiced prawns, mango salsa, sliced avocado, sweetcorn and rocket

chicken-teriyaki-power-bowl

Chicken Teriyaki Power Bowl with Brown Rice and Broccoli

Dinner

chicken, tamari, honey, rice vinegar, garlic, ginger, cornflour, brown rice, broccoli, carrots, spring onions, sesame seeds

A bowl of brown rice with glossy teriyaki chicken, steamed broccoli and carrots, topped with sesame seeds and spring onions

mocha-protein-smoothie-coffee-banana

Mocha Protein Smoothie with Coffee, Banana and Cocoa

Snack

coffee, banana, greek yogurt, cocoa, oats, milk, cinnamon

A glass of creamy chocolate brown mocha smoothie made with coffee, banana, cocoa and Greek yogurt

mixed-berry-protein-smoothie-bowl

Mixed Berry Protein Smoothie Bowl

Breakfast

mixed berries, banana, greek yogurt, milk, raspberries, pumpkin seeds, chia seeds, almonds

A thick purple berry smoothie bowl topped with fresh raspberries, pumpkin seeds, chia seeds and flaked almonds

green-protein-smoothie-spinach-pineapple

Green Protein Smoothie with Spinach, Pineapple and Greek Yogurt

Breakfast

greek yogurt, spinach, pineapple, banana, chia seeds, milk

A tall glass of bright green smoothie made with spinach, pineapple, banana and Greek yogurt

besan-chilla-chickpea-flour-pancakes

Besan Chilla (Chickpea Flour Pancakes) with Spinach and Tomato

Breakfast

gram flour, cumin, turmeric, onion, tomatoes, spinach, chilli, coriander, soy yogurt

Golden chickpea flour pancakes flecked with spinach, tomato and coriander, served with a bowl of yogurt

roasted-red-pepper-tomato-soup

Roasted Red Pepper and Tomato Soup with Butter Beans

Lunch

red peppers, tomatoes, onion, garlic, olive oil, smoked paprika, butter beans, vegetable stock, basil, greek yogurt

A bowl of smooth orange-red roasted pepper and tomato soup with a swirl of yogurt and fresh basil

lemon-dill-fish-parcels

Lemon and Dill White Fish Parcels with New Potatoes and Green Beans

Dinner

cod, new potatoes, green beans, courgette, lemon, olive oil, dill, capers, garlic

An opened baking paper parcel of white fish with lemon slices, dill and capers on courgette, with new potatoes and green beans

turkey-burgers-apple-slaw

Turkey Burgers with Crunchy Apple Slaw

Dinner

turkey mince, oats, eggs, red onion, garlic, mustard, wholemeal bread, lettuce, tomatoes, cabbage, carrots, apple, greek yogurt, cider vinegar

A turkey burger in a wholemeal bun with lettuce and tomato, served with a bowl of apple and cabbage slaw

beef-bibimbap-bowl

Korean-Style Beef Bibimbap Bowl with Brown Rice

Dinner

steak, tamari, garlic, honey, sesame oil, brown rice, spinach, carrots, courgette, mushrooms, eggs, gochujang, rice vinegar, sesame seeds, spring onions

A bowl of brown rice topped with sliced beef, spinach, carrot, courgette, mushrooms and a fried egg, with sesame seeds and gochujang sauce

homemade-trail-mix

Homemade Trail Mix with Nuts, Seeds and Dark Chocolate

Snack

almonds, walnuts, cashews, pumpkin seeds, raisins, dark chocolate, cinnamon

A bowl of homemade trail mix with almonds, walnuts, cashews, pumpkin seeds, raisins and dark chocolate chunks

tzatziki-vegetable-sticks

Tzatziki with Vegetable Sticks

Snack

greek yogurt, cucumber, garlic, olive oil, lemon, dill, mint, carrots, red peppers, celery

A bowl of thick tzatziki with dill and olive oil, surrounded by carrot, red pepper and celery sticks

quinoa-porridge-pear-cinnamon

Quinoa Breakfast Porridge with Pear and Cinnamon

Breakfast

quinoa, soy milk, pear, cinnamon, walnuts, maple syrup

Two bowls of creamy quinoa porridge topped with sliced pear, toasted walnuts and a drizzle of maple syrup

vietnamese-chicken-noodle-salad

Vietnamese-Style Chicken and Herb Noodle Salad

Lunch

chicken breast, rice noodles, fish sauce, lime, honey, garlic, chilli, carrots, cucumber, lettuce, mint, coriander, peanuts

A bowl of rice noodle salad with sliced chicken, carrot and cucumber matchsticks, fresh mint and coriander and chopped peanuts

harissa-chicken-cauliflower-chickpeas

Harissa Chicken Thighs with Roasted Cauliflower and Chickpeas

Dinner

chicken, harissa, garlic, olive oil, cauliflower, chickpeas, red onion, cumin, greek yogurt, lemon, parsley

A roasting tray of harissa chicken thighs with browned cauliflower, chickpeas and red onion, with a bowl of lemon yogurt and parsley

mushroom-white-bean-stroganoff

Mushroom and White Bean Stroganoff with Brown Rice

Dinner

brown basmati rice, mushrooms, olive oil, onion, garlic, smoked paprika, vegetable stock, cannellini beans, mustard, greek yogurt, spinach, parsley

A plate of creamy mushroom and white bean stroganoff with wilted spinach and parsley, served over brown rice

baked-apples-oats-walnuts

Baked Apples with Oats, Walnuts and Greek Yogurt

Snack

apple, oats, walnuts, cinnamon, maple syrup, butter, greek yogurt

Four golden baked apples stuffed with an oat and walnut filling in a small baking dish, with a bowl of Greek yogurt

peanut-butter-protein-bars

No-Bake Peanut Butter Protein Bars

Snack

peanut butter, oats, protein powder, honey, milk, dark chocolate

Stack of homemade no-bake peanut butter protein bars with a dark chocolate topping, cut into squares

lentil-shepherds-pie-sweet-potato

Lentil Shepherd's Pie with Sweet Potato Mash (Vegan)

Dinner

105

green lentils, sweet potato, mushrooms, carrots, celery, onion, garlic, peas, tomatoes, tomato puree, vegetable stock, tamari, thyme, soya milk, olive oil

Lentil shepherd's pie with golden sweet potato mash topping in a baking dish, with a portion served on a plate

baked-cod-tomatoes-olives-butter-beans

Baked Cod with Tomatoes, Olives and Butter Beans

Dinner

cod, butter beans, tomatoes, olives, capers, red pepper, onion, garlic, spinach, lemon, parsley, smoked paprika, olive oil

Baked cod fillets on a tomato sauce with butter beans, black olives, capers and spinach in a pan, with lemon and parsley

steak-sweet-potato-wedges-chimichurri

Steak with Sweet Potato Wedges and Chimichurri

Dinner

beef steak, sirloin, sweet potato, broccoli, parsley, oregano, garlic, red wine vinegar, chilli, olive oil, smoked paprika

Sliced medium-rare sirloin steak with green chimichurri sauce, roasted sweet potato wedges and tenderstem broccoli