POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 10 points or 456 cals 6.8g fat, 61.6g carbs, 40.2g protein

INGREDIENTS

240g basmati rice

2 tsp sesame oil

500g chicken breast, raw, cut into bit sized chunks

1 tsp each of curry powder and Chinese 5 spice

2 tbsp each dark soy sauce, light soy sauce and oyster sauce

½ tsp sugar

Pinch white pepper

2 eggs

1 onion, peeled and finely diced

4 spring onions, sliced

1 pepper, deseeded and diced

80g frozen peas

3 cloves of garlic, finely chopped

Low calorie cooking spray

Salt and white pepper

METHOD

1. Pop the rice on to cook.
2. Pour 1 teaspoon of the sesame oil into a large pan or wok, heat and then add the chicken. Season with salt and a little white pepper and cook for 5–6 minutes until the chicken is cooked through. Remove the chicken from the pan and set aside on a plate.
3. While the chicken is cooking, put the curry powder, 5-spice, soy sauces, oyster sauce, sugar, a little white pepper and 3–4 tablespoons of water in a bowl. Stir to combine.
4. Next, break the eggs into a cup, whisk up and then put in a smaller pan with a little low-calorie cooking spray. Scramble for a minute or two (you want the eggs so they are just cooked) and then remove from the heat, setting to one side.
5. Add the remaining sesame oil to the wok (the same pan in which you cooked the chicken) and add the onion, the white parts of the spring onion, the pepper, peas and garlic. Fry for 5–6 minutes until the onion starts to soften and then you can begin adding everything back to the pan.
6. First add the cooked and fluffed rice, then toss through the vegetables, making sure the rice is nicely broken up. When the rice is piping hot and mixed into the veggies, pour the sauce into the pan, stirring until it evenly coats the rice.
7. Next, add the chicken back to the pan, fry for another minute, and then add the eggs and remaining green parts of the spring onions to the pan. Toss everything together, taste and season with more soy and white pepper if needed.

The post Chicken Fried Rice first appeared on Slimming Kitchen Secrets.

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.

The post Sticky Chilli Chicken first appeared on Slimming Kitchen Secrets.

POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 11 points or 513 cals, 23.6g fat, 48.7g carbs, 25.2g protein

Ingredients

For the duck

400g duck breasts fillets, skin removed, raw

1 tsp Chinese 5 spice

Low calorie cooking spray

Salt and black pepper

For the stir fry

1 tsp sesame oil

1 carrot, peeled and cut into fine matchsticks

1 pepper, deseeded and sliced

4 spring onions, finely sliced

200g white cabbage, finely sliced

100g beansprouts

2 tsp each of Chinese 5 spice and chilli powder

3 tbsp light soy sauce

3 tbsp hoisin sauce

1 tsp honey

1 tbsp rice wine vinegar

10g fresh coriander, roughly chopped

1 chilli, finely sliced (and deseeded if you don’t like things too spicy)

400g fresh egg noodles

1 lime

Method

1. Begin by making the duck. Preheat the oven to 180°C (fan). Take a baking dish, spray with low-calorie cooking spray and add the duck breasts skin-side up.
2. Season with salt and pepper and the 5-spice, spray the duck again with low-calorie cooking spray and then roast in the oven for 25–30 minutes until cooked through. Remove the duck from the oven, rest for 10 minutes, and then shred with two forks.3
3. While the duck is cooking, you can prepare the rest of the stir-fry. Take a wok or large frying pan, pour in the sesame oil and bring to a medium/high heat.
4. Add the carrot, pepper, spring onion, white cabbage and beansprouts. Stir-fry for 4–5 minutes until the carrot starts to soften. Add the 5-spiceand chilli powder, soy sauce, hoisin sauce, honey and rice wine vinegar. Pour in a splash of cold water and toss everything together, continuing to fry on a medium/high heat.
5. Add the shredded duck, coriander and chilli to the pan, toss everything together again, and check for seasoning. Season with salt and pepper if required.
6. Add the egg noodles to the pan with a splash of water, toss to combine, and fry on a medium heat until everything is piping hot.
7. Finally, remove the stir-fry from the heat and squeeze in the lime juice. Serve in nice big bowls.

The post Hoisin Duck Stir Fry first appeared on Slimming Kitchen Secrets.

I’ve included the recipe below for making the curry quickly in a pan. If you prefer, you can use a slow cooker.  Fry off the steak and onions and add to the slower cooker and then add all of the ingredients except the fresh coriander. Stir, pop on the lid and slow cook for either 4 hours on high or 8 hours on low (this method is also better if you want to use a tougher cut of beef so it has time to soften nicely). Finish with a sprinkle of fresh coriander and serve.

Serve as you prefer, I served mine with cauliflower rice seasoned with curry powder, salt and pepper and grilled. My hubbie has his with plain basmati rice. We loved both!

Curried Beef Satay

Makes 4 portions = 6sp per portion (Flex)

Ingredients

400g lean beef (quick fry steak or lean rump steak), thinly sliced

1 white onion, peeled and sliced

3 garlic cloves, peeled and finely minced

Thumb sized piece of ginger, peeled and grated (or 1 tsp ginger paste)

1 red chilli, finely chopped (and deseeded if you don’t like it too hot)

2 red peppers, sliced

1 tsp plain flour

½ tsp curry powder

2 tbsp PB2 (or another peanut butter powder)

2 tbsp dark soy sauce

2 x beef stock cubes diluted with 300ml water

½ tin light coconut milk

Sprinkle of fresh coriander, roughly chopped

Method

Spray a wok with 1kal. Season the beef and stir fry until cooked through. Remove from the pan and pop to one side.

Spray the now empty pan with 1kal. Add the onions, garlic, ginger, chilli and pepper. Season with salt and pepper and fry for 5-6 minutes until the onions are soft (add a little water if the pan starts to get dry).

Add the plain flour and stir through. Fry for another minute and then add the curry powder, PB2 and soy sauce. Stir, fry for a few seconds and then pour in the beef stock and coconut milk. Add the beef back to the pan. Reduce to a simmer and cook for 20-25 minutes. Pop the rice on at this point if you are having it. The sauce should start to thicken up nicely after ten minutes or so.

Taste and adjust seasoning to your preference.

Serve as you prefer, I served with cauliflower rice, seasoned with curry powder, salt and pepper and grilled.

Finish with a sprinkle of fresh coriander.

Enjoy!

The post Curried Beef Satay – 6sp first appeared on Slimming Kitchen Secrets.

If you don’t like things too spicy, just add the one chilli and leave out the chilli oil. If you like a nice heat, make as below and when you add the chilli oil, make sure you get some of the crushed chillies from the bottom of the jar as they add a lovely warmth. I use Chiu Chow chilli oil which you can get in most supermarkets now but you can also find it in Chinese supermarkets and on Amazon or Ebay. It tastes amazing and is great added to loads of things to make them a bit more exciting – from scrambled eggs to dumplings.

For this dish I used lean beef frying steak but you could also use lean rump steak if you prefer. The dish would also work nicely with chicken (this would reduce the points to 2sp per serving) just make sure you cook the chicken through before removing from the pan.

This is a dish packed with veg and so I just served it as below however I served my hubbies with 60g of plain boiled rice. Egg fried rice or noodles would also work well but remember to add the extra points.

Chinese Spicy Orange Beef Stir Fry

Ingredients

Serves 4 = 4sp per serving (Flex)

For the stir fry sauce

2 large oranges

3 tsp Shaoxing rice wine

1 tbsp light soy sauce

1 tbsp dark soy sauce

1 tsp sesame oil

2 tsp cornflour

For the stir fry

600g lean raw stir fry beef, cubed

1 red onion, peeled and sliced

1 white onion, peeled and sliced

2 peppers, deseeded and sliced

2 chillies, finely sliced (or 1 chilli if you don’t like things too hot)

3 garlic cloves, peeled and finely chopped (or 2 tsp of lazy garlic)

Thumb sized piece of ginger, peeled and finely minced (or 2 tsp of lazy ginger)

Pack of mange tout, halved

Pack of baby corn, halved

1 tbsp dark soy sauce

1 tsp chilli oil (I use Chow chilli oil which I get from the Chinese supermarket)

Method

Begin by using a potato peeler to peel the skin of one of the oranges (try to avoid the white pith closest to the flesh as this is very bitter). Slice the peel into small matchsticks and set to one side. Then slice both oranges in half and squeeze out the juice. You should end up with around 6-8 tbsp of orange juice. Take a bowl and add the orange juice to it with the rest of the sauce ingredients. Stir to ensure the cornflour is dissolved into the liquid. Pop the sauce to one side.

Next, take a large frying pan or wok, spray with 1kal and add the frying steak. Season with salt and pepper and fry for 5-6 minutes until browned (or cooked to your liking). Remove the beef from the pan and pop on a plate to one side.

To the same pan, spray again with 1kal and then add the onions, peppers and chilli. Stir fry for 5-6 minutes until the onion starts to soften (add a little water if the pan gets a bit dry) and then add the orange peel, garlic, ginger, mange tout and baby corn.  Once all of the veg is cooked to your liking (I like my mange tout and baby corn with a bit of a bite), add the beef back to the pan with the sauce, 1 tbsp dark soy sauce and the chilli oil (if you are having). Toss everything together and simmer for a few more minutes to heat the sauce through. Taste and season further if required.

Plate up and enjoy!

The post Chinese Spicy Orange Beef Stir Fry – 4sp first appeared on Slimming Kitchen Secrets.

I’ve written a few Chinese Fakeaway recipes over the past few years but this one has been requested many a time and I’ve never got round to reworking it. Well good news…. now I finally have!!

I’ve tested this recipe a few times now and tried a few different cooking methods but this one is my favourite. If you prefer the chicken a little more crispy you can toss the raw chicken in 1 tbsp of corn flour and half the spice mix before the first fry (this will make the dish 5sp per person). You can also cook the chicken coated in half the spice mix and corn flour in the oven for 20-25 mins on 180c (spray with 1kal) and then add to the cooked veggies and continue from there. I like the method I’ve gone with below as it keeps the chicken nice and juicy!!

The use of spinach and lime aren’t a traditional addition but I think the spinach bulks the dish out nicely (if you aren’t going to serve with rice) and the lime adds a lovely freshness at the end.

I served this as it was without any rice but I served the hubbies with a 60g portion of egg fried rice (6sp) for a grand total of 10sp.

Chinese Salt and Pepper Chicken 

Serves 2 = 4sp per serving (Flex)

Ingredients

For the spice mix

2 tsp salt flakes

1 tsp ground black pepper

1 tsp white pepper

1 tsp Chinese 5 spice

1/2 tbsp brown sugar

Pinch of chilli flakes

1/2 tsp garlic powder

For the stir fry

2 large raw chicken breast fillets, sliced into strips

1 onion, peeled and finely sliced

2 peppers, deseeded and finely sliced

3 spring onions, sliced

1 tsp sesame oil

2 tbsp dark soy sauce

1/2 tbsp honey

Handful of beansprouts and washed spinach

Method

Begin by toasting the salt flakes in a dry frying pan until they start to brown (this will only take a few minutes). Then, in a small bowl mix the toasted salt, ground black pepper, white pepper, 5 spice, sugar, garlic powder and chilli flakes together.

Next take a large wok or frying pan, spray with 1kal and add the chicken with half of the spice mix. Fry for 8-10 minutes until the chicken is cooked through (add a little water if the pan gets a little dry). Once the chicken is cooked through and golden, remove from the pan and pop on a plate to one side.

Spray the pan with 1kal again and fry the onion, peppers, spring onions (reserve a few spring onions to dress at the end) and half of the remaining spice mix until the onions start to soften about 5-6 minutes). Once the onions have started to soften add the chicken back to the pan with 1 tsp of sesame oil. Taste and then add more of the spice mix to the pan as required/to taste. Stir fry for a few seconds and then add the soy and honey to the pan. Toss everything together then add the spinach and beansprouts. Stir fry for a few more minutes until the spinach has wilted.

Serve topped with a sprinkle of spring onions and a squeeze of fresh lime juice.

Enjoy!

The post Fakeaway Salt and Pepper Chicken – 4sp first appeared on Slimming Kitchen Secrets.

The result was more than I hoped for. The beef crisped up like a dream and the sauce was tangy and luxurious, my husband almost licked the bowl after he finished!!

Don’t be put off by the length of the ingredients list here. Most of them are store cupboard essentials and this really is an easy recipe to make.  Two important things before you get started – firstly, to get the beef to crisp up you need the pan very hot so it’s best to fry the beef in batches (see the method for more detail on this). Secondly, to make the cooking process really straightforward, it’s best to have everything chopped and mixed before you start. You want to mix the sauce, coat the beef in the flour and spice, have the veggies chopped and have two plates ready and out on the side before you get a pan out the cupboard. That means cooking and assembling the dish will be nice and speedy.

POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 10 points or 391 cals, 5.4g fat, 62.3g carbs, 27.2g protein

Ingredients

For the sauce

2 garlic cloves, peeled and very finely minced

4 tbsp dark soy sauce

2 tbsp rice wine vinegar (or white wine vinegar)

1 tbsp sriracha (1/2 tbsp if you don’t like it too spicy!)

1/2 tbsp honey

1 tsp Chinese 5 spice

¼ tsp ground ginger

For the beef and rice

400g lean beef strips

2 tbsp cornflour

2 tsp Chinese 5 Spice

240g basmati rice

1 tsp sesame oil

For the stir fry

1 onion, finely sliced

1 peppers, deseeded and finely sliced

1 chilli, sliced (if you like it hot, if not, feel free to omit)

¼ tsp ground ginger

2 limes

2 spring onions, finely chopped

Method

1. Begin by making the sauce. Put all the ingredients into a mixing jug with 2 tablespoons water, give it a good stir and then leave to one side.
2. Next, put a couple of pieces of kitchen paper onto a plate, pop the beef onto the paper and dab away any of the excess water from the surface. Put the beef in a large bowl, add the cornflour and 5-spice and mix everything together until the beef is well coated.
3. If you are having rice with this, pop it on now.
4. Take a large wok, heat to high and pour in ¼ teaspoon of the sesame oil. Once hot, add about a third of the beef in one layer and fry for a few minutes until you see one side starting to go nice and crispy. Turn the beef and let it crisp up on all sides, then remove from the pan and set aside on a plate. Repeat this until you have cooked all the beef.
5. Once all the beef is cooked and on a plate, pour in the final ¼ teaspoon of sesame oil to the now empty wok and add the onion, pepper and chilli. Fry for 5–6 minutes until the onion has gone soft and translucent. Remove the onion, pepper and chilli from the pan, popping to one side on another plate.
6. Finally, add the stir-fry sauce to the pan, simmer for a couple of minutes to allow it to reduce and thicken a little, and then add all of the beef back to the pan, coating well in the sauce. Once coated, add the cooked onion, pepper and chilli to the pan.
7. Add the ground ginger and the juice of 1 lime, toss everything together, and then, once everything is coated nicely in the sauce and piping hot, remove from the heat.
8. Put the rice in a bowl, top with the crispy chilli beef and finish with a sprinkle of spring onion. Serve with a small slice of lime per person.

The post Crispy Chilli Beef first appeared on Slimming Kitchen Secrets.

You can buy pre made gyoza skins in Chinese or Asian supermarkets which would make the whole process below a bit less fiddly/time consuming (I will be doing this next time!). However if, like me, you didn’t have time to get your hands on any, you can always whip them up yourself! With minimal ingredients the skins are relatively simple to make and the best thing is, you can stuff them with whatever you fancy! Here I’ve gone for a classic mix of pork and prawn which turned out to be absolutely delicious. At only 6sp for a portion of 5 gyoza, you can have a little bit of what you fancy for not very many points at all!

The method below tells you how to make the gyoza without any pre prepped ingredients or special equipment however one thing I would recommend are these fab little gyoza makers. They are so cheap on eBay and make the whole process so much quicker and easier – they really make sure the edges of the gyoza are sealed tightly!

The little delights can either be served as a starter or can be served as part of a gyoza noodle soup (recipe for this bad boy also coming soon!!).

Pork and Prawn Gyoza

Makes 25 gyoza = 5 portions of 5 gyoza= 1 portion of 5 gyoza is 6sp (Flex)

Ingredients

For the gyoza skins

250g dumpling flour (or plain flour), sieved

125ml boiling water

½ salt

For the filling

100g lean pork mince (5% fat)

200g prawns, fresh or frozen (and defrosted)

2 gloves of garlic, peeled and roughly chopped

1 tbsp fresh ginger, roughly grated

2 spring onions, roughly chopped

½ tsp each Chinese 5 spice and crushed chillies

1 tbsp soy sauce

2 tbsp each fresh coriander and basil, roughly chopped

Zest of 1 lime

Method

1. Sieve the flour into a large bowl. Add the salt to the water and stir to dissolve and then gradually add the water to the flour, stirring to combine. Once combined, form the dough into a ball and then knead for around 8 minutes.

2. Cut the ball of dough in half and then, using your hands, shape each half into a chunky sausage shape. Wrap each sausage separately in cling film and then pop in the fridge for 30 minutes.

3. While the dough is resting you can make your filling. It couldn’t be easier, pop all of the filling ingredients into a food processor and blitz until you have a sausage meat like texture. Season with a little salt and black pepper. Pop in the fridge while you finish the wrappers.

Note: if you have pre made skins, you have the advantage of starting here and then skipping to step 5.

4. Take the dough out the fridge, dust the bench with a little flour and then cut each sausage into 12 (cut in half and then each half into six). Cover the dough pieces with a damp towel to stop them drying out and then, taking each piece in turn, roll into a ball with your hands and flatten by pressing with your palms. Roll out until flat and thin and then, using a round cutter (or glass), cut into rounds (you want them to be roughly the size of your palm). Collect the excess dough from the outside of the cutter as you go and combine (this will make your 25^th gyoza!). Pile the skins on a plate and top each with a little flour to stop them sticking together.

5. Now get ready to assemble the gyoza. Pop the bowl of filling next to the plate of skins. Have a small dish of water ready. Take one skin in the palm of your hand and pop a teaspoon of the mixture in the centre. Dip your finger in the water and wipe around the edge of the skin (this will help the edges to stick together).

6. Bring the edges of the skin together than then pinch ‘pleats’ along one side, pressing each pleat into the opposite side of the skin. This should seal the parcel completely. At this point, you can pop all the gyoza you aren’t eating onto a plate in a single layer and pop in the freezer for 1 hour. Then remove and bag up into separate portions and pop back in the freezer.

7. For the gyoza you are cooking right now, there are two ways you can go about it.

1. The first is to boil the gyoza for 4-5 minutes until cooked through.
2. The second is to spray a frying pan with 1kal and in batches, fry one side of the dumpling for a few minutes until golden. Once all of the gyoza are browned, add them all back to the pan, add ½ cm water to cover the base of the pan and cover with a layer of tin foil with a few holes poked in. Steam on a medium heat for 5 minutes until the filling is cooked through.

8. Serve with a small bowl of dark soy sauce and a small bowl of sriricha for dipping.

9. Enjoy!

The post Pork and Prawn Gyoza – 6sp first appeared on Slimming Kitchen Secrets.

The portion may look small but these buns are very filling indeed and are packed with flavour. The lovely pickled salad freshens up the whole dish and the dipping sauces add that extra indulgent flavour. I eat these by tearing one bun apart and then eating each piece with a pinch of the salad and a dip in each sauce. Delicious.

I used my Chinese steamer to make these however if you don’t have one, any normal over the pan steamer will do. If you fancy investing in a bamboo one they are really quite cheap (mine were £3 each) and can be found in most Chinese supermarkets. They are a great addition to any kitchen as they can be used to steam anything you would steam in a normal steamer (veggies and what not).

Steamed Pork Buns (Char Sui Bao)

Ingredients

Makes 12 buns = 5sp per bun (Flex)

For the buns

400g self raising flour

200ml skimmed milk

Pinch of salt and sugar

12 white cupcake cases

Pinch of toasted seasame seeds (to dress at the end – optional!)

For the filling

300g extra lean pork mince

4 spring onions, finely chopped

3 cloves of garlic, peeled and finely chopped

1 inch piece of ginger, peeled and finely minced

2 tsp Chinese five spice

Pinch of chilli flakes

2 tbsp dark soy sauce

2 tbsp hoisin sauce

1 tbsp honey

Juice of 1 lime

Bunch of coriander, stems separated from leaves and both roughly chopped (leaves kept for pickled salad below)

For the pickled salad

1 courgette, peeled into strips using a Julienne peeler

1 carrot, peeled into strips using a Julienne peeler

1 red chilli, deseeded and sliced into thin strips

3 spring onions, sliced into thin strips

Handful of coriander leaves, roughly chopped

2 tbsp white wine vinegar

To serve

1/2 tbsp sriracha chilli sauce per person (0sp)

1/2 tbsp hoisin per person (1sp extra per person)

Method

In a food processor (or bowl) mix the flour, milk, salt and sugar. Remove and pop onto a floured surface and knead for a few minutes until the dough is nice and smooth. If the dough is too wet, add a little extra flour. Too dry, add a little extra milk. Roll into a long sausage sauce and split into 12 even pieces. Pop to one side.

To make the filling, add the mince to a large frying pan and fry for 4-5 minutes until it starts to brown. Add the spring onions, garlic, ginger, five spice and crushed chillies and continue to fry until the mince is cooked through. Then add the soy, hoisin, honey and lime. Reduce to a simmer and cook until the mixture is nice and sticky. Add the coriander leaves, cook for another minute and then remove from the heat. Check and adjust the seasoning to your taste.

On a floured surface, roll each piece of dough into a disc around 4 inchs in diameter (the discs should be a little thicker in the centre and thinner towards the edges). Add the filling to the centre of the bun and then fold in the edges of the bun to the centre so that they all meet at the top. Pinch to seal and then pop, seal side down into a cupcake case.

Fill a sauce pan with 2 inches of water and bring to a simmer. Arrange 6 buns inside the steamer then stack with the second steamer, arranging the second 6 buns in this. Pop the lid on, pop over the pan of water and then steam for 12 minutes.

Whilst the buns are steaming, add all of the ingredients for the pickled salad in a bowl and toss the white wine vinegar through.

Once the buns have cooked, serve with chilli sauce and hoisin sauce for dipping and the lovely pickled salad. You can even sprinkle with a few toasted seasame seeds if you fancy.

Enjoy!

The post Steamed Pork Buns (Char Sui Bao) – 5sp first appeared on Slimming Kitchen Secrets.

I served this with egg noodles but it would be equally as nice with either some plain or egg fried rice.

Sweet and Sour Chicken

Serves 2 = 8sp each (Flex)

Ingredients

2 x 165g chicken breast, raw, cubed

1 onion, finely sliced

1 pepper, deseeded and sliced

3 garlic cloves, peeled and finely chopped

1 thumb sized piece of ginger, peeled and grated

Handful of sugar snap peas, sliced in half lengthways

Tin of pineapple rings in juice (juice reserved) – four rings, quartered

1 lime, quartered

For the sauce

1 tbsp corn flour

3 tbsp pineapple juice (from tin above)

2 tbsp soy sauce

1 tbsp rice wine or white wine vinegar

3 tbsp tomato puree

½ tsp Chinese five spice

Pinch of crushed chillies

200ml chicken stock (made up with ½ a stock cube)

½ pack fresh egg noodles (205g)

Method

Add all the ingredients for the sauce together in a bowl or jug. Add the stock bit by bit last to keep the sauce nice and thick. Pop to one side.

Spray a wok or large frying pan with 1kal, add chicken, season and fry for 6-8 minutes until cooked through. Remove from pan onto a plate and pop to one side. In the same pan, spray again with 1kal and fry the onion, pepper and sugar snap peas for 4-5 minutes until they soften. Then add the garlic and ginger and fry for another few minutes. Add the chicken back to the pan with the quartered pineapple and then add the sauce. Simmer to let the sauce heat up and thicken for around five minutes. Squeeze over the juice of ¼ lime.

In a separate frying pan (or put the meat sauce in a bowl and use the same frying pan), spray with 1kal and stir fry the noodles for 5-7 minutes. Season with salt and pepper, add in a little of the sauce from the meat mixture and heat through. Squeeze over ½ lime.

Serve meat and sweet and sour sauce on top of noodles and pop ¼ lime on the side of each.

Enjoy!

The post Sweet and Sour Chicken – 8sp first appeared on Slimming Kitchen Secrets.