1. calorie crusader

    calorie crusader Gold Member

    Posts:
    2,126
    Likes Received:
    58
    Start Weight:
    12st5lb
    Current Weight:
    10st3lb
    Goal Weight:
    9st7lb
    Lost(%):
    2st2lb(17.34%)
    Diet:
    Currently following weight watchers
    Malaysian Chicken

    Ingredient
    1 small onion
    1/2 red chilli, deseeded and chopped finely
    low fat cooking spray
    1x150g skinless, boneless chicken breast fillet diced
    1 teaspoon light brown soft sugar
    2 teaspoons soy sauce
    4 tablespoons chicken stock or water
    1 teaspoon of rice vinegar or lime juice (I use lime juice)

    • In a non stick saucepan, fry the onions and chilli in low fat cooking spray for 2 minutes
    • Add the chicken and stir fry for about 1 minute over a high heat, then sprinkle in the sugar and cook for 1 minute more until caramelised.
    • Mix the soy, stock and rice vinegar together. Pour over the chicken, cover the pan and simmer gently for 10 minutes.
    • Remove the lid, increase the heat, and bubble for 2 minutes until slightly reduced, tossing the chicken in the sauce to glaze.
    2.5pts per serving
    Serves 1

     
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