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Old 16-06-2005, 07:54 AM
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Default Lo-carb Katsudon

Katsudon is a Japanese dish made with Tonkatsu, onions, eggs and a
sauce served over rice in a bowl. Tonkatsu is deep fried breaded pork

I make an easy version using frozen precooked chicken patties instead
of Tonkatsu. Not quite as good as the real thing but still very good.

To make it low-carb, I substitute riced cauliflower for rice. My
boyfriend (also a T2) likes it better than with rice.


Makes 2 servings.

2 cups processed cauliflower
2 frozen precooked chicken patties
1/2 onion
1 cup water
1 tsp Hondashi Soup Stock
2 1/2 tbs soy sauce
1 1/2 tbs mirin
1/2 tbs sugar or Splinda
2 eggs

Zap chicken patties in microwave until defrosted and warm. Slice
patties into 6-7 strips and slice onion. Beat eggs in a small bowl.
Set aside

Cook cauliflower in a sauce pan with water until soft. Drain, cut
cauliflower and press through a potato ricer. After riceing, stir
lightly. Add about 1 cup (or more) to bowls. Use deep 3 cup bowls. Set

Put water in medium fry pan, heat on medium heat. Add dashi, soy
sauce, mirin and sugar or Splinda.

When sauce is boiling, add onion and cook for 2 minutes. Add chicken
patties using a spatula, try to keep their original shape. Cover bring
to boil and cook for 2 minutes. Add beaten eggs, slowly pour all
around patties and a little on top of each one. Cover and cook for 1
minute or until eggs are set. Turn off heat.

Using a spatula, place one patty on top of each bowl. Try to keep
original shape of patty. Place any remaining egg and onion around
patties in bowls. Evenly pour 1/2 the sauce over each bowl.

Serve immediately or cover with plastic wrap and refrigerate to serve
later. Reheat in microwave before serving.

(Hondashi and mirin (sweet sake) can be obtained in Asian food stores
and many chain supermarkets.)

Type 2 diabetic since 1997

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