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.

Ingredients

Serves 2 = 7sp (previously 8pp) each

1KAL

120g Long Grain Rice

1 Finely Chopped Onion

2 Crushed Cloves of Garlic

Mushrooms (optional but filling!)

1 x 400g of Chopped Tomatoes

2 tablespoons of tomato puree

2 tablespoons white wine vinegar (this is also really good as a 0pp dressing on salads!)

¼ teaspoon dried basil

¼ teaspoon cayenne pepper

1 teaspoon French mustard

½ teaspoon salt

1 teaspoon sugar

200g Prawns

Method

Spray pan with 1kal and heat. Fry onions for around 3-4 minutes until nice and soft then add garlic and cook for another 2 minutes (I put mushrooms in at this point too).

Add your tin of chopped tomatoes along with everything else except the prawns. Simmer the sauce for 20 minutes. Pop your rice on to cook and at the same time tip your prawns into your sauce. Simmer for another 15 minutes (or until your rice is cooked). Drain your rice and serve sauce on top. Voila!

Enjoy!

The post Piquant Prawns – 7sp first appeared on Slimming Kitchen Secrets.