Sweet & sour
chicken with
noodles
A dish packed with hit-the-spot
Chinese flavours
EVERYDAY EASY
Serves
Ready in about minutesskinless and boneless chicken breasts,
cut into bite-size cubes
Low-calorie cooking spray
large onion, cut into chunks
red pepper and green pepper,
deseeded and cut into chunks
large carrot, peeled and cut
into thin matchsticks
g mangetout, halved lengthways
tsp each of grated garlic and
fresh root ginger
level tsp cornflour
tbsp tomato purée
tbsp white wine vinegar
tbsp light soy sauce
tbsp dark soy sauce
ml hot chicken stock
g dried egg noodles
g fresh pineapple, diced
Sliced red chilli, to serve (optional) Heat a non-stick wok or large
frying pan until hot. Spray the
chicken with low-calorie cooking
spray and season well. Add to the
pan and stir-fry for - minutes, or
until cooked through. Transfer the
chicken to a plate and set aside.
Wipe out the pan with kitchen
paper, spray with low-calorie cooking
spray and place over a medium-high
heat. Add the onion, peppers and
carrot and stir-fry for - minutes,
then add the mangetout and stir-fry
for a further - minutes.
Meanwhile, mix tbsp cold water
with the garlic, ginger, cornflour,
tomato purée, vinegar, soy sauces
and stock. Add to the pan along with
the chicken and cook for - minutes
over a low heat to thicken.
Meanwhile, cook the noodles
according to the pack instructions,
then drain. Remove the chicken from
the heat and stir in the pineapple.
Divide everything between bowls
and serve topped with chilli, if you like.Syns per serving: FREECOOK’S NOTE
Light soy sauce is used to season
in a similar way to salt, while dark is
less salty and used to add colourLeek & herb salmon en papillote
Paper parcels are the secret to baking tender, herb-infused fish
SUPER SIMPLE
Serves
Ready in about minutesLow-calorie cooking spray
medium leeks, cut into
thin matchsticks
skinless and boneless salmon fillets
ml hot chicken stock
tbsp capers, drained
tbsp chopped fresh dill
g baby new potatoes, halved
g thin-stemmed broccoli,
sliced lengthways Preheat your oven to
°Cfan
°Cgas . Cut off pieces of
baking paper, each about
cm
long, and lightly spray them with
low-calorie cooking spray.
Spray a large, non-stick frying pan
with low-calorie cooking spray and
place over a medium heat. Fry theleeks for - minutes, or until
softened. Season well.
Divide half the leeks between the
paper sheets, slightly to one side,
and top with the salmon fillets.
Spoon tbsp stock over each fillet,
then divide over the remaining leeks
and scatter over the capers and dill.
Fold over the paper to enclose the
contents, then double-fold the edges
to seal (a bit like a pasty). Transfer to
a baking tray and bake for minutes,
or until the salmon is cooked through.
Meanwhile, boil the potatoes for
minutes, or until tender, then drain.
Boil the broccoli for - minutes,
then drain. Unwrap the parcels and
transfer the contents to plates.
Serve with the potatoes and broccoli
and add freshly ground black pepper.
Syns per serving: FREE‘I’ve never cooked
fish before. I need a
foolproof recipe!’
...says Tracey
Houlihan
from Kildare,
County Kildare.
Consultant
Tracey lost
st
lbs and runs
the Ballyteague Slimming World
group in County Kildare. SLIMMING WORLDREV1_MainFoodDilemmas.indd 52 08/11/2017 10:15