POINTS AND NUTRITIONAL INFORMATION

Serves 2 – per serving = 14 points or 532 cals, 8.7g fat, 74.6g carbs, 42.5g protein

Ingredients

For the chicken

2 tbsp cornflour

½ tsp salt, black pepper, chilli powder and garlic powder

1 tsp paprika

300g chicken breast, diced into medium sized chunks

1 tsp sesame oil

Low calorie cooking spray

For the sauce

3 garlic cloves, peeled and grated 

Thumb sized piece of ginger, peeled and grated 

2 tbsp dark soy sauce

2 tbsp chilli jam or sweet chilli sauce

2 tbsp reduced salt and sugar tomato ketchup

1 tbsp rice wine vinegar

½ tbsp honey

Juice of 1 lime

For the stir fry

1 tsp sesame oil

2 peppers, deseeded and diced

2 chillies (1 or if you don’t like things too hot), sliced (reserve a few to dress the dish at the end)

4 spring onions, sliced (reserve a few for garnish)

To serve/finish

100g basmati rice

1 tsp sesame seeds

Method

1. To begin, put the cornflour, salt, pepper, garlic powder, chilli powder and paprika in a large bowl. Mix to combine and then add the diced chicken. Toss the chicken in the flour mixture until it is well covered.
2. Take a large wok, pour in 1 teaspoon of the sesame oil, pop the heat on and add the chicken. Fry for 5–6 minutes until the chicken is cooked through. Add a little low-calorie cooking spray to the pan if needed to stop the pan going dry (don’t add water as this will stop the chicken crisping up).
3. While the chicken is cooking, you can get on with making the rest of the dish. Pop the rice on to cook. Then add all the sauce ingredients to a small bowl with 50ml cold water, stir and pop to one side.
4. Once the chicken is cooked, remove from the pan and keep to one side in a bowl.
5. Pour 1 teaspoon of sesame oil into the same pan you used for the chicken and then add the peppers, chilli and spring onion. Stir-fry for 2–3 minutes until the peppers start to soften, and then remove the veg from the pan into the same bowl as the cooked chicken.
6. Pour the sauce into the same pan again and bring to a simmer, then add the cooked veggies and chicken back to the pan. Simmer for another 3–4 minutes. This will give the sauce a chance to thicken and stick to the chicken nicely.
7. Pop the rice into bowls and then add the sticky chilli chicken. Top with a sprinkle of sesame seeds and the reserved chilli and spring onion.

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