Chicken Katsu Curry sans rice

Ingredients - serves 2

spray of oil
2 chicken escalopes or breasts
1 egg
3 tablespoons of oat bran
2 tsp curry powder
1 tsp chilli powder
0.5 ground corriander
1 garam masala
few sprigs of rosemary chopped

sauce
whole bulb of roasted garlic (it is sweet and you wont require any sugar in cooking), alternatively just use 3 cloves of chopped fresh garlic
carrots chopped into fine squares
half a white onion chopped finely
It would have been nice with a chopped stick of celery
3 cups of chicken stock
few twists black pepper
1 tsp of corn flour
1 spray oil
1 tsp turmeric
2 tsp curry powder
0.5 tsp chili powder

serve with some veg on a PV day, goes great with asparagus, spring onions, spinach, pickles whatever you fancy!

Step 1. add 2 tsp of the oatbran to the egg and whisk, add 1 tsp of curry powder and the rest of the herbs and spices and whisk.

step 2. dip the chicken in the egg mix, then spoon on the remaining oatbran with the other tsp of curry powder mixed in and black pepper.

step 3. spray a pan and fry the coated chicken

step 4. whilst you chicken is frying spray a small non stick skillet and fry up some onions until starting to soften, then add the cubed carrot and celery if you desire.

step 4. add the spices and the corn flour, mix until incorporated with the veg,

step 5. add the chicken stock and leave to simmer until thickens, you can strain this but i decided to leave the carrot in, less hassle really.

Day 13 - PV -And the GYM

yesterdays weight: 74.6kg lbs

Todays Weight: 74.6kg lbs the scales were switching from 74.3 - 74.6, thought id go for the higher one in case, as i could not bear a gain tomorrow

 Breakfast: naughty I know, oatbran porridge with 1% fat milk mixed with 1/2 tsp cocoa powder

Lunch: I went to a sanwich shop and got a salad box with greek salad, beetroot, onion, a boiled egg, lettuce, peppers and tomatoe..the bad bits were the feta which were few and far between and the olives had about 3 olive halves, and put some low fat cottage cheese and roast chicken on, it was delish and very filling, didnt neet to eat again until 7. I also got a 45 minute work out in and burnt 500 cals on the stepper, cross trainer and treadmill - and I did some weights too! :-)

Dinner: I feel terribly guilty because this tasted so so good but looking at it I really cant see it being awful. I make chicken Katsu curry and served it with asparagus which had got to be one of my favorite veggies! I will post the recipe, its very similar to the chicken schnitzel but with a sauce and I have added different herbs and spices to the batter and oatbran. any how I had one chicken escalope breast piece a serving of sauce which was made with carrots and onions fried in a spray of oil and used a tsp of cornflour. the recipe makes two, I still have a portion of chicken and sauce and asparagus left for tomorrows dinner, which will be useful if I get to the gym again.

Snacks:

Summary: I feel bad about a few tiny pieces of feta, a.5 olives and about 4 sprays of olive oil and Im just hoping that my workout has made up for those things.

I feel great however that I have returned to the gym, I was going very regularly and then went on holiday, after that I got a sinus infection, followed by an ear infection, a huge mouth ulcer and another ear infection so I have enless excuses not to go. If i'm not going now that is just pure laziness, its so difficult getting back into a routine.