Quinoa‐Crusted Katsu Curry with Cauliflower Rice - $15.76 a serving

Name: Quinoa‐Crusted Katsu Curry with Cauliflower Rice
Yield: 4 servings
Ingredients: 1 sweet potato; 2 skinless, boneless chicken breasts, halved; 2 egg whites; 1/2 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; 1/2 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

Makes 4 servings · asian · involved · USDA MyPlate Kitchen (public domain)

$63.04

basket total, in-store

$15.76

per serving (4 servings)

+$11.14

dearer than the $4.62 median dinner

What it costs at Kroger - Kroger On the Rhine

Every non-staple ingredient matched to a real product on the shelf, priced on 2026-07-19 at Kroger - Kroger On the Rhine (ZIP 45202). 1 pantry staples excluded. 1 match is flagged for you to check rather than silently swapped. Prices change without notice - this is what we paid attention to on that date, not a quote.

The recipe says	We found	Package	Uses	Costs	Left over
1 sweet potato	Kroger® Sweet Potato · 3 lb	$3.99	1	$0.44	$3.55
2 skinless, boneless chicken breasts, halved	Heritage Farm® Boneless Skinless Chicken Breasts · 1 lb	$2.89	2	$2.87	$0.02
2 egg whites	Vital Farms® Pasture-Raised XL Eggs · 12 ct	$7.49	2	$1.25	$6.24
1/2 cup almond or quinoa flour, for dredging	Bob's Red Mill® Almond Flour · 16 oz	$9.99	60 g	$1.32	$8.67
2 cups cooked quinoa	Simple Truth Organic® Quinoa · 16 oz	$3.99	370 g	$3.25	$0.74
2 tablespoons olive oil or nonstick cooking spray	Simple Truth Organic® Extra Virgin Olive Oil · 16.9 fl oz	$8.49	30 ml	$0.51	$7.98
1 teaspoon minced, fresh garlic	Kroger® Whole Garlic Bulbs · 5 ct	$2.49	1	$0.50	$1.99
3 carrots, peeled and cut into bite‐sized pieces	Carrots · 1 lb	$1.69	3	$0.67	$1.02
1/2 cup grated apple	Large Gala Apple - Each · 1 lb	$1.79	1	$0.71	$1.08
2 cups low‐sodium vegetable broth	Simple Truth Organic® Fat Free Vegetable Broth · 32 oz	$1.99	480 ml	$1.05	$0.94
2 tablespoons curry powder	Simple Truth Organic® Ground Curry Powder Shaker · 1.66 oz	$3.99	20 g	$1.70	$2.29
1 tablespoon reduced-sodium Worcestershire sauce	Kroger® Worcestershire Sauce · 10 oz	$1.49	15 ml	$0.08	$1.41
1 head cauliflower, stem removed and choppedCHECK THIS	Kroger® Traditional Favorites Frozen Cauliflower · 12 ozx2 est.	$1.89	1	$3.33	$0.45
1 teaspoon garam masala (or coriander seed)	Spice Islands Garam Masala Seasoning · 3 oz	$5.49	5 g	$0.32	$5.17
1 teaspoon cumin	McCormick Ground Cumin · 1.5 oz	$3.49	5 g	$0.41	$3.08

Where the money goes

almond flour drives this basket at $9.99, 16% of the total. The next biggest lines are olive oil ($8.49) and eggs ($7.49). $44.63 of the basket - 71% - is package remainder: food you buy because stores sell packages and recipes call for amounts. It does not vanish, it sits in your kitchen for the next meal.

What carries into next week

Bob's Red Mill® Almond Flour · about 394 g left, $8.67 of value
Simple Truth Organic® Extra Virgin Olive Oil · about 470 ml left, $7.98 of value
Vital Farms® Pasture-Raised XL Eggs · about 10 left, $6.24 of value
Spice Islands Garam Masala Seasoning · about 80 g left, $5.17 of value
Kroger® Sweet Potato · about 1211 g left, $3.55 of value
McCormick Ground Cumin · about 38 g left, $3.08 of value

“I love to eat good food and I love to play soccer,” says Grayson. “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.”

Ingredients

1 sweet potato
2 skinless, boneless chicken breasts, halved
2 egg whites
1/2 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
1/2 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

Directions

This recipe is credited to a partner program (The 2016 Healthy Lunchtime Challenge Cookbook), so we don't reprint its directions - read them on the archived original.

The 2016 Healthy Lunchtime Challenge Cookbook. MyPlate took its recipe pages offline in 2026 - the original lives on at the Internet Archive. More on this: Why chicken dinners cost more than you would guess.

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