Credit: Emily Johnson, known as Arthritis Foodie, is a passionate advocate for living well with arthritis. She is currently a student on the Institute for Optimum Nutrition’s BSc (Hons) in Nutritional Therapy .
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Emily says: “This recipe has all the deep flavours of a katsu curry, and if you are craving a classic British chip-shop curry taste, this is a slightly more refined and flavoursome version. It can be made meat-free using tofu too, which I love. Choose between brown rice or salad to enjoy with it.”
Servings: 4
(vegan, vegetarian, dairy free, gluten-free)
Time: Between 1-2 hours
Ingredients:
- 350-400g (12-14oz) firm tofu, cut into 4 rectangular slabs, or 4 chicken breasts
- 20g (¾ oz) fine polenta (tofu) or 40g (1½ oz) ground almonds (chicken)
- 1 tsp desiccated coconut
- 1 tsp garam masala
- ½ tsp ground coriander
- ½ tsp ground cumin
- ½ tsp sea salt
- ½ tsp black pepper
- ¼ tsp ground turmeric
- 3-4 tbsp brown rice flour
- 1 egg, beaten (if using chicken)
- 340g brown rice
For the sauce:
- 5 garlic cloves, minced
- 2 red onions, chopped into chunks
- ½ tbsp coconut oil
- 2 large carrots, topped and tailed and chopped into chunks
- 1 apple, cored and chopped into chunks
- 4 tsp medium curry powder
- 2 tbsp buckwheat or brown rice flour
- 2 tsp desiccated coconut
- 2 tsp garam masala
- ½ tsp paprika
- ½ tsp ground turmeric
- ½ tsp ground ginger
- ½ tsp ground coriander
- ½ tsp ground cumin
- 4 tbsp plant milk
- 2 tbsp honey (or maple syrup, if vegan)
- 3 tbsp tamari
- 1 vegetable stock cube, dissolved in 600ml (2½ cups) hot water
- 2 tbsp sesame oil
For the salad (optional):
- ½ white cabbage
- 2 carrots
- 1 courgette
- Handful of cherry tomatoes
- 1 baby gem lettuce
- Juice of ½ lime
Method:
- If using tofu, mix the polenta with the spices and coat each slab of tofu in the mixture. If using chicken, butterfly each chicken breast and place on a chopping board, cover with a baking sheet and tap with a rolling pin to flatten into two thinner larger pieces. To one side, have a bowl of the flour, a bowl with the beaten egg, and a bowl of ground almonds mixed with the spices. Dip the chicken into the flour, then into the egg, and then into the ground almond mixture. Set aside.
- Rinse the brown rice and cook according to the pack instructions.
- To make the sauce, fry the garlic and onions in a large pan with coconut oil for 5 minutes, then add the carrots and apple. After a couple of minutes, add all of the dry ingredients, plus the plant milk, honey and tamari. Let the flavours infuse for a couple of minutes, then add the hot vegetable stock. Stir and simmer for 15–20 minutes until the mixture has thickened.
- To cook the tofu or chicken, heat the sesame oil in a large shallow pan and cook for 7–9 minutes on each side, taking care not to burn the oil. Use tongs to ensure all pieces are fully cooked and crispy. If cooking the chicken, slice into pieces after cooking. If cooking the tofu, cut each piece into 4 after cooking. Place onto a piece of kitchen paper to drain any excess oil where needed.
- Blend the sauce using a stick blender or food processor. Return it to the pan if it needs to thicken.
- Serve the tofu or chicken with coriander and sesame seeds and the cooked rice alongside. For the salad, simply omit the brown rice, and grate or finely slice the vegetables in a large bowl with lime juice, then add the tofu or chicken. Wait until the sauce has cooled before pouring on top.
TO SERVE
Handful of fresh coriander leaves, chopped, and 4 tsp sesame seeds.
About Emily
Emily Johnson, known as Arthritis Foodie, is a passionate advocate for living well with arthritis. Having experienced the challenges of chronic pain firsthand, she has dedicated herself to helping others manage their condition through lifestyle and diet. After the success of Beat Arthritis Naturally, she returns with Eat Well with Arthritis, a cookbook featuring over 85 anti-inflammatory recipes. Emily’s work is backed by expert advice from healthcare professionals, including an NHS doctor and a leading occupational therapist. Her recipes are accessible, family-friendly and designed to reduce pain while still being delicious. She continues to inspire a supportive arthritis community.
