SW recipe: Chinese-style chicken stir-fry

EVERYDAY EASY
Serves 4
Ready in about 25 minutes
Syns per serving: FREE

Ingredients

3 dried egg noodle nests

Low-calorie cooking spray

1 red onion, finely sliced

2 large skinless and boneless chicken breasts, cut into bite-size chunks

100g baby corn, halved lengthways

100g sugar snap peas, halved lengthways

100g kale, woody stalks removed and leaves shredded

2 carrots, sliced into ribbons with a veg peeler

20g fresh coriander, half roughly chopped, half leaves picked to serve

1 red chilli, finely chopped

 

For the sauce:

Juice of 2 limes, plus 1 lime sliced into wedges to serve

2 tbsp light soy sauce

1 tsp dried red chilli flakes

5cm piece fresh root ginger, finely grated

2 garlic cloves, crushed

½ tsp Chinese five-spice powder

Method

1 Cook the noodles according to the pack instructions, drain and refresh under cold water. Mix together all the sauce ingredients in a bowl with 100ml water.

2 Spray a large, deep, non-stick wok or frying pan with low-calorie cooking spray and place over a medium-high heat. Add the onion and fry for 1 minute, then add 50ml water. Stir-fry for 2-3 minutes, then add the chicken and baby corn. Fry for a further 3-4 minutes.

3 Add the sugar snap peas and kale, and cook for 1 minute before adding the cooked noodles and carrot ribbons. Stir-fry for 1 minute, then add the sauce, chopped coriander and most of the chilli.

4 Stir-fry for a further 1-2 minutes until piping hot, then sprinkle with the remaining coriander and chilli, and serve with the lime wedges.

 

Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.

Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.

Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).

Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.


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