Japanese-Style Chicken Schnitzel with Golden Curry Sauce (Diet)

Ingredients

• 800g raw skinless chicken breast
• 120g dry white rice — staple
• 150g fresh green beans
• 120g fresh spinach, washed and cooked through
• 30g spring onions, cooked through
• 30ml soy sauce — staple
• 20g plain flour — staple
• 50ml pasteurised trim milk
• 60g panko breadcrumbs
• 10g gochujang chilli paste — staple
• 20g honey — staple
• 10ml white vinegar — staple
• 5ml sesame oil, MEASURED TOTAL — staple
• 400g whole fresh cabbage, shredded at home
• 200g fresh carrots
• 46g S&B Golden Curry roux
• 5ml neutral oil, MEASURED TOTAL for all cooking — staple
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 40g dry white rice
• 23g S&B Golden Curry roux
• 15g butter

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~178 kcal, 9.7g fat, 20.6g carbs.

Method

1. Cook the measured rice. Heat oven to 220°C fan and pound breast into four even cutlets.
2. Mix flour, trim milk and a little soy into a batter, adding water if needed. Coat cutlets, press on panko and brush with the measured 5ml neutral oil. Bake or air-fry, turning, until crisp and 75°C at the centre.
3. Simmer measured Golden Curry roux with about 300ml water until bubbling and smooth; shared sauce contains no added butter or sugar.
4. Cook beans, cabbage and carrot in a non-stick pan with water. Add spinach and spring onions and cook through. Mix chilli paste, honey, vinegar, sesame oil and remaining soy and toss through the hot vegetables.
5. Serve sliced baked schnitzel, curry sauce and all vegetables with the measured rice. Cook her extra roux and butter into her share of sauce only.
6. Divide the shared base into four equal portions. Cook the listed extra starch separately (or in two separate ramekins for pies/lasagne), and add all Add this (Thanja) items only across her two portions. Heat cooking cream, cheese and any sauce extras thoroughly; fully cook any egg. No extra ingredients or unmeasured oil beyond those listed.

Notes

- This is a baked/air-fried library option, not a return of katsu to this week’s menu. Roux is halved and no shared butter is added. Small measured rice provides a complete plate. Reuse original breast, panko, veg and roux IDs. - Original serves 4; this variant makes four. Declan: estimated 590 kcal, 55.6g protein, 12.2g fat and 64.1g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 767 kcal/serve, at least the 623 kcal full-plate comparison used for this original. Add-ons supply both fat and carbohydrate. Original estimates and ambiguous portion sizes are approximate; this is not an individual pregnancy calorie prescription. - Nutrition is estimated from RAW meat, DRY rice/pasta or explicitly cooked noodle weights, and drained canned weights. Raw breast assumes 23g protein/100g; trimmed pork 21g/5g fat; lean beef mince 21.5g/5g fat. Brands, cuts, sauce sugar and pack labels vary; recheck purchased labels and recalculate before quoting precise macros. No fat-draining calorie credit is assumed. - Cook at least 225g whole vegetable ingredients per serve into the meal or roast on its tray; no side salad, fresh herbs, premixed vegetables, mayo, aioli or sour cream. Keep raw meat separate, cook meat to 75°C and all vegetables through; never use precooked meat as the main protein. - Cool leftovers promptly in shallow containers, refrigerate/freeze promptly, and reheat piping hot throughout. Freeze portions not needed within two days. Rice requires prompt cooling too. Use pasteurised dairy, heat cheese/cream sauces thoroughly and cook egg fully set. - Parent protein alternatives remain possible, but these quantities/macros use the listed lean cut. Reprice all eligible options and recalculate portions, fat and calories for any swap; no lamb or unrequested steak.