2 Syns per serving, serves 4
Ingredients
-
4 skinless and boneless chicken breasts, cut into chunks
-
½ tbsp Chinese five-spice powder
-
230g can pineapple chunks in natural juice
-
1½ level tbsp cornflour
-
1 tbsp tomato purée
-
2 tbsp rice wine vinegar
-
2 tbsp soy sauce/ tamari
-
Low-calorie cooking spray
-
1 onion, cut into chunks
-
2½cm piece fresh root ginger, peeled and grated
-
2 medium carrots, peeled and sliced into chunks
-
2 peppers (red, orange or yellow), deseeded and cut into bite-size pieces
-
250g passata
-
1 star anise
-
4 baby leeks, cut into short lengths
-
225g can bamboo shoots, drained
-
Boiled dried egg noodles, to serve
Method
- Preheat your oven to 200°C/ fan 180°C/gas 6. Put the chicken in a large bowl with the Chinese five-spice powder and toss to coat. Leave to marinate for 10 minutes.
- Meanwhile, drain the pineapple over a bowl to reserve the juice. Put the cornflour in another bowl and gradually whisk in the pineapple juice to make a smooth paste. Whisk in the tomato purée, vinegar and soy sauce and set aside.
- Spray a large non-stick frying pan with low-calorie cooking spray and place over a medium-high heat. Brown the chicken all over in batches, then transfer to a large baking dish.
- Spray the frying pan with a little more low-calorie cooking spray and reduce the heat to medium-low. Add the onion and ginger and soften until starting to turn golden. Add the carrots and peppers and fry for 2 minutes. Add the pineapple sauce, stirring until thickened, then add the passata and star anise and bring to a simmer. Transfer to the baking dish, cover and bake for 30 minutes.
- Stir in the leeks, bamboo shoots and pineapple chunks. Re-cover and bake for a further 30 minutes. Discard the star anise, then divide between 4 bowls and serve with the noodles.
Warning: count(): Parameter must be an array or an object that implements Countable in /home/customer/www/bestslimmingworld.com/public_html/wp-content/themes/flex-mag-edit/single.php on line 230
Loading...
