Thai Basil Chicken
Thai Basil Chicken is a favourite of mine when I’m eating out but wasn’t something I’d ever really attempted at home. One night, after taking my fancy, I decided to give it a go and the results were delicious. A straight forward and uncomplicated recipe, this is perfect for a quick week night tea. I add a whole sliced chilli as I love a bit of spice (and that’s how it usually comes in a Thai restaurant) but if you don’t like things too hot, you could use half or leave it out entirely.
This is the perfect stir fry for you if you don’t like things too saucy. Instead of a gloopy sauce, here you have more of a glaze which coats the meat and veggies. I serve mine with 60g (dried) jasmine rice per person for an extra 6 points per portion.
If you can’t get a hold of Thai basil, don’t worry, normal basil will be fine instead.
POINTS AND NUTRITIONAL INFORMATION
Serves 2 – per serving = 9 points or 439 cals, 2.5g fat, 62.7g carbs, 44.2g protein
INGREDIENTS
For the sauce
½ chicken stock cube made up with 100ml boiling water
2 tbsp each oyster sauce and light soy sauce
1 tsp each dark soy sauce, fish sauce and sugar
For the stir fry
120g basmati or jasmine rice
300g chicken breast, chopped into bitesize pieces
200g green beans, trimmed
4 spring onions, sliced into rounds
4 garlic cloves, peeled and finely chopped
1 red chilli, deseeded and sliced
15g fresh Thai basil (or normal basil if you can’t get it), roughly shredded
Low calorie cooking spray
Salt and black pepper
METHOD
- Pop all of the sauce ingredients into a jug, stir and set to one side.
- Pop the rice on to cook.
- Put the chicken in a large frying pan or wok, season with salt and black pepper, spray with low-calorie cooking spray and then fry for 7–8 minutes until the chicken is cooked through.
- While the chicken is cooking, pop the trimmed green beans in a pan of salted boiling water and simmer for 4 minutes until al dente. Drain and set to one side.
- Next, add the spring onion, garlic, chilli and green beans to the wok with the chicken, fry for a minute and then add the sauce. Simmer on a medium/high heat until the sauce thickens and the meat is nicely glazed in the sauce.
- Finally, remove from the heat and toss through the shredded basil. Serve with the rice and enjoy!
My mouth is already watering. Can’t wait to try this out.
This looks amazing!! What are the macro’s without rice please?
Hi Jenny, without rice the macros are – 289cals, fat 2.7g, carbs 18.5g, protein 52.3g