This is historical material “frozen in time”. The website is no longer updated and links to external websites and some internal pages may not work.
Let's Move Logo
Let' Move Blog

Guam's Winning Recipe: Quinoa-Crusted Katsu Curry with Cauliflower Rice

“I love to eat good food and I love to play soccer. It's important for me to be able to run fast so I can help my team and make lots of goals—my favorite part! When I played with the Guam National Academy, I needed lots of energy to feel good at practice. I am part Japanese and one of my favorite meals is Katsu Curry Rice. I decided to make a healthy version of it so I could eat what I love but still have lots of energy to run! I love eating this meal with my family.”

Grayson Giles, Age 8, the 2016 Healthy Lunchtime Challenge winner from Guam

Makes 4 Servings


  • 1 sweet potato
  • 2 skinless, boneless chicken breasts, halved
  • 2 egg whites
  • ½ cup almond or quinoa flour, for dredging
  • 2 cups cooked quinoa
  • 2 tablespoons olive oil or nonstick cooking spray
  • 1 teaspoon minced, fresh garlic
  • 3 carrots, peeled and cut into bite-sized pieces
  • ½ cup grated apple
  • 2 cups low-sodium vegetable broth
  • 2 tablespoons curry powder
  • 1 tablespoon reduced-sodium Worcestershire sauce
  • 1 head cauliflower, stem removed and chopped
  • 1 teaspoon garam masala (or coriander seed)
  • 1 teaspoon cumin
  • 1 teaspoon freshly ground black pepper


  1. Preheat the oven to 425°F. Place sweet potato on a baking sheet, poke holes into the sweet potato with a fork, and bake for 45 minutes or until soft when pierced with a fork.
  2. Meanwhile, pound chicken flat to tenderize. Place egg whites in a wide shallow bowl, and flour and cooked quinoa on plates. Dredge chicken in flour, dip in the egg whites, then in the cooked quinoa, coating well. Place on a large baking sheet and bake in the oven, while the sweet potato is cooking, for 25 minutes or until cooked through.
  3. While chicken and sweet potato are cooking, in a large nonstick skillet, warm 1 tablespoon olive oil over medium heat, add the garlic and cook for 1 minute. Then add the carrots and apple and cook for another 5 minutes. Add the broth, curry powder, and Worcestershire sauce. Let simmer for 10 minutes. When the sweet potato is cooked, scoop out the sweet potato and add to the vegetable-curry broth.
  4. Into a food processor, add the cauliflower and pulse to process into a rice-like consistency. (A hand grater will also work.) In a nonstick skillet, warm the remaining tablespoon oil over medium heat, add the cauliflower rice, and cook for about 5 minutes. Season to taste with garam masala, cumin and pepper.
  5. To Assemble: Divide the cauliflower rice, quinoa-crusted chicken, and curry broth among the four plates, placing the broth next to the rice. Enjoy!

456 calories 8g fat 54g carbohydrates 43g protein

Learn More: