Why you'll love it
- 482 calories & 65 g protein for the whole bowl (as written).
- Uses Japanese curry cubes (Walmart find) for fast, cozy flavor.
- Crispy chicken cutlets + roasted cauliflower "rice" keep it high-protein, lower-carb.
- Bonus protein from bone broth (+19 g)-tasty even if you sub regular broth.
Ingredients
Curry & bowl
- 340 g (12 oz) chicken bone broth (or regular broth)
- 1 Japanese curry cube (18 g)
- 2 frozen chicken cutlets, Realgood brand
- 1 bag cauliflower rice, vegetable medley (10-12 oz / 284-340 g)
- Salt, to taste
Optional thickeners/flavor
- 7 g sesame oil (for roasting cauliflower)
- 6 g cornstarch (for a thicker curry; mix as a slurry)
Step-by-step
Step 1 - Roast the cauliflower
Heat oven to 425°F (220°C). Toss cauliflower rice with 7 g sesame oil and a pinch of salt (or dry-roast to save calories). Spread on a sheet pan and roast 20-40 minutes, stirring once, until steamy and browned at the edges. Longer roast = deeper flavor.
Step 2 - Cook the chicken cutlets
Bake or air-fry the Realgood cutlets per package until crisp and 165°F internally. Rest 2-3 minutes; slice.
Step 3 - Make the curry gravy
Bring bone broth to a boil, turn off heat, and whisk in the curry cube until dissolved. Return to a low simmer for 5 minutes.
Thicker option: Stir 6 g cornstarch into 1-2 tablespoon cool water, whisk into the curry, and simmer 1-2 minutes until thickened.
Step 4 - Assemble
Spoon roasted cauliflower into a bowl, top with sliced chicken cutlet, and ladle over hot curry.
Substitutions & tips
- Thickness preference: You liked the extra broth version for flavor (and protein). For thicker gravy without more cubes (calories), use the cornstarch slurry.
- Curry intensity: Adding more cubes thickens and sweetens but raises calories; using less liquid lowers protein.
- No bone broth? Regular broth works (lower protein, still tasty).
- Veg swaps: Any frozen veg medley or steamed rice/cauli-rice works.
Nutrition (estimate)
Whole bowl (as written, without sesame oil/cornstarch): 482 kcal • 65 g protein • 36 g carbs • 8 g fat • 9 g fiber
Adding 7 g sesame oil + 6 g cornstarch: + 83 kcal.
- Want more crispy chicken? Try High-Protein Panda Express Orange Chicken & Rice (Copycat)
- Craving something saucy? Make Protein Hot Honey Wingstop Tenders, Ranch & Fries
- Need a quick weeknight dinner? See High-Protein Taco Bell Cheesy Beef Tacos
High-Protein Japanese Katsu Curry (Chicken Cutlet)
Ingredients
- 340 g 12 oz chicken bone broth (or regular broth)
- 1 Japanese curry cube 18 g
- 2 frozen Realgood chicken cutlets
- 1 bag cauliflower rice vegetable medley (284-340 g)
- Salt to taste
Optional:
- 7 g sesame oil for roasting cauliflower
- 6 g cornstarch slurry with cool water for thicker curry
Instructions
- Roast cauliflower: Heat oven to 425°F. Toss cauliflower with 7 g sesame oil and salt (or dry-roast). Roast 20-40 min, stirring once, until hot and browned at edges.
- Cook chicken: Bake/air-fry Realgood cutlets per package until crisp and 165°F. Rest, then slice.
- Make curry: Bring broth to a boil, turn off heat, whisk in curry cube until dissolved. Return to low simmer ~5 min. For thicker gravy, whisk 6 g cornstarch with 1-2 tablespoon cool water and stir in; simmer 1-2 min.
- Assemble: Bowl the roasted cauliflower, top with sliced chicken, and ladle curry over.
Notes
- Walmart carries several Japanese curry cubes; 1 cube (18 g.)
- Thicker without extra calories: use the cornstarch slurry instead of extra cubes.
- Using less liquid lowers calories but also lowers protein from bone broth-flavor was still solid in testing.
- Swap cauliflower rice for steamed rice if desired (changes macros).
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