Super High Fibre Veggie Katsu

gluten-free vegetarian

Prep information

Prep time
15 minutes
Cook time
30 minutes
Serves
1
Recipe by
Michael at Lo-Dough

Nutritional information (per portion)

Calories
339 kcal
Fat
7g
Carbs
40g
Fibre
20g
Protein
11g
Sugar
5g

Get an incredible hit of fibre in one delicious veggie meal

Katsu is most famously made with pork or chicken and is fast becoming one of the nation's favourites. Here we have flipped the whole dish on its head - swapping the meat for mushrooms and aubergine, breading them in our Southern Style Coating and serving with brown rice instead of the usual white. What this gets you is the most incredible tasting katsu that delivers maximum fibre, for minimal carbs.

If you are seriously carb counting, you can serve this in a Lo-Dough wrap instead, which would save 25g of carbs and over 100 calories for the meal. 

 

Ingredients

Serves 1
  • Lo-Dough Southern Style Coating, 1.5-2 portions
  • 1 large portabello mushroom, whole
  • 100g aubergine cut into discs
  • 1 large egg beaten, for egg-wash
  • 100g of Mayflower Curry sauce (after making up)
  • 120g brown rice
  • 20 sprays of oil
  • Salt & pepper

What you'll need

This diet-friendly recipe is possible with:

Lo-Dough Southern Style Coating

Lo-Dough Southern Style Coating

Regular price £4.59
Buy now

Method

  1. Preheat your oven to 200C/392F/Gas mark 6.
  2. Coat the aubergine and mushrooms, with a single layer of the Southern.
  3. Style coating as per the packet instructions.
  4. Spray each the coated veg with a few sprays of fry light and put on a tray and into the oven. Around halfway through the cooking time, give them a few more sprays to help crisp up.
  5. Whilst the veg are in the oven, make up your curry sauce according to the instructions and cook your rice.
  6. After 15-20 minutes, take the coated veg out of the oven. Slice the mushroom into bite sized pieces. Serve with the rice and sauce.

Join over 200,000 subscribers in receiving new recipes, tips, offers and a whole lot more.

Foodie inspiration from Lo-Dough

Join the community