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The Prediabetes Nutritionist

tofu katsu curry

Tofu Katsu Curry

You can eat vegetarian dishes and reduce your blood sugar. It’s really about making smart swaps and keeping your portion sizes moderate. This tofu katsu curry is a delicious vegetarian dish, rich in plant-based proteins, fibre and many essential nutrients, including calcium, iron and zinc.

One of the best things about katsu curry is the crispy crumbed chicken or tofu. However, moderating carbohydrate intake is crucial for blood sugar control. So I’ve used nut crumbs instead of breadcrumbs in this recipe to reduce carbs and boost protein, fibre and healthy fat.

I’ve also swapped coconut milk for single cream soya milk to reduce saturated fat; reducing saturated fat intake is crucial if you have high cholesterol.

Before I share the recipe, let’s explore the

Nutrition Highlights

Calcium – is crucial for healthy bones and teeth, regulating heartbeat, blood clotting, and blood pressure control. This meal provides 381 mg or 54% of the RNI of calcium per serving.

Iron – plays a central role in transporting oxygen around the body. It also plays vital roles in energy, DNA production, and other chemical processes in the body. Females of childbearing age are most at risk of iron deficiency due to menstruation and unhealthy diets. This meal provides 5mg or 35.7% of the RNI of iron for females per serving.

Magnesium – – lowers fasting blood glucose, improves insulin sensitivity and lowers inflammation. This meal provides 85 mg or 31.4% of the RNI (recommended nutrient intake) of magnesium per serving for women.

Potassium – works closely with sodium and chloride to maintain acid balance, electrical charge and blood pressure. A low-potassium diet is associated with high blood pressure.  This meal provides 862 mg or 24.6% of the daily RNI of potassium per serving.

Folate – is crucial for maintaining the health of the nervous system in developing babies. Women with prediabetes or type 2 diabetes may need higher intakes of folate before and up to week 12 of pregnancy. For non-pregnant females, this meal provides 108 mcg or 27% of the RNI of folate.

Zinc – helps wounds heal, strengthens immunity and helps the body to make DNA, the genetic material in cells. People with type 2 diabetes often have low zinc levels, and some research suggests that it may help to lower blood sugar and cholesterol levels. This meal provides 3mg or 42.8% of the daily RNI of zinc per serving.

tofu katsu curry

Serves 4 | Preparation time: 10 minutes | Cook time: 30 minutes

Ingredients

For the tofu

  • 400g firm tofu
  • 32g nut crumbs
  • 1 large egg, beaten

For the curry sauce

  • 1 tbsp olive oil
  • 1 shallot, finely chopped
  • 1 large carrot, chopped
  • 1 medium leek, chopped
  • 1 large garlic clove, finely chopped
  • 2cm piece ginger, finely chopped
  • 1 tablespoon Madras curry powder
  • ½ teaspoon turmeric
  • 200ml Alpro soya milk

To serve

  • 160g basmati rice, cooked according to package instructions.
  • 1 large cucumber, peeled into ribbons
  • 1 carrot, peeled into ribbons
  • 400g broccoli, steamed

Directions

  1. Heat oven to 200C (400F), then line a baking tray with parchment paper.
  2. Chop tofu into thick cubes. Put the nut crumbs into one bowl and the beaten egg in another and season with a pinch of salt and black pepper. Dip each tofu piece into the egg, then nut crumbs, turning well until well-coated. Then carefully arrange tofu on the baking tray and bake in the oven for 25-30 minutes or until golden brown, turning them halfway through cooking.
  3. Meanwhile, start cooking the curry sauce. Heat the oil in a pan and fry the onion, carrot and leeks until soft and beginning to caramelise. Add garlic and ginger, and fry for another minute, then stir in curry powder and turmeric. Once the spices become fragrant, stir in the soya milk and simmer for 15 minutes. Season with salt and black pepper if necessary. Once the carrots and leeks are incredibly soft, blitz the mixture with a hand blender.
  4. To serve, divide the rice between four bowls and top with curry sauce, tofu, broccoli, cucumber and carrots. Garnish with fresh coriander if you wish.

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tofu katsu curry

Tofu Katsu Curry

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  • Author: Somi Igbene PhD ANutr
  • Prep Time: 10
  • Cook Time: 30
  • Total Time: 40 minutes
  • Yield: Serves 4

Description

This tofu katsu curry is a delicious vegetarian dish, rich in plant-based proteins, fibre and many essential nutrients, including calcium, iron and zinc.

 


Ingredients

For the tofu

·       400g firm tofu

·       32g nut crumbs

·       1 large egg, beaten

For the curry sauce

·       1 tbsp olive oil

·       1 shallot, finely chopped

·       1 large carrot, chopped

·       1 medium leek, chopped

·       1 large garlic clove, finely chopped

·       2cm piece ginger, finely chopped

·       1 tablespoon Madras curry powder

·       ½ teaspoon turmeric

·       200ml Alpro soya milk

To serve

·       160g basmati rice, cooked according to package instructions.

·       1 large cucumber, peeled into ribbons

·       1 carrot, peeled into ribbons

·       400g broccoli, steamed


Instructions

1.       Heat oven to 200C (400F), then line a baking tray with parchment paper.

2.      Chop tofu into thick cubes. Put the nut crumbs into one bowl and the beaten egg in another and season with a pinch of salt and black pepper. Dip each tofu piece into the egg, then nut crumbs, turning well until well-coated. Then carefully arrange tofu on the baking tray and bake in the oven for 25-30 minutes or until golden brown, turning them halfway through cooking.

3.      Meanwhile, start cooking the curry sauce. Heat the oil in a pan and fry the onion, carrot and leeks until soft and beginning to caramelise. Add garlic, and ginger, and fry for another minute, then stir in curry powder and turmeric. Once the spices become fragrant, stir in the soya milk and simmer for 15 minutes. Season with salt and black pepper if necessary. Once the carrots and leeks are incredibly soft, blitz the mixture with a hand blender.

4.     To serve, divide the rice between four bowls and top with curry sauce, tofu, broccoli, cucumber and carrots. Garnish with fresh coriander if you wish.

 


Notes

Swap tofu for chicken if you wish.


Nutrition

  • Serving Size: Per serving
  • Calories: 424
  • Sugar: 7g
  • Sodium: 103g
  • Fat: 17g
  • Saturated Fat: 2g
  • Unsaturated Fat: 11g
  • Trans Fat: 0g
  • Carbohydrates: 53g
  • Fiber: 7g
  • Protein: 21g

DISCLAIMER: Not a substitute for medical advice – All content is for informational purposes only and is not intended to provide medical or nutrition advice or to take the place of medical/nutrition advice or treatment from your doctor or health professional. Since each person’s health conditions are very specific, viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All content, including text, graphics, images, and information in this post/video, is for general information only and does not replace a consultation with your doctor/health professional.

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