Got this off the SW site
Basic traditional Chinese ingredients such as rice, noodles, beansprouts, mushrooms, chicken, prawns and beef are all fantastic Free Foods! It’s a fabulous
start to a Food Optimising feast, so no need to avoid the little Oriental palace in your neck of the woods!
With only minor tweaks to your take-away a low-Syn Chinese feast is guaranteed!
out on the China-town...
- A great appetiser that offers a fuller-sized starter for small-size Syns is hot and sour soup at only 5 Syns per serving!
- Chinese cuisine provides loads of meaty choices for an Original day! Tuck into a 160g serving of spare ribs (about 4 ribs) for 8½ Syns, or for just 4½ Syns* enjoy beef with mushrooms. There are chicken dishes galore with chicken in oyster sauce at 4½ Syns*, chicken and black bean sauce (5 Syns*) chicken and mushrooms (5½ Syns*). If you fancy rice with your Original dishes, 100g (about a medium portion) of boiled rice is only 6½ Syns!
- Rice and noodle dishes make excellent Green options. A serving of chicken chop suey with noodles is a fab 5½ Syns* while chicken chow mein is 7 Syns*. For a veggie option, stir-fried mixed vegetables are a sound 6½ Syns*. Top up with loads of Free boiled rice for a Chinese banquet!
- Fancy seeing the future? The future’s slim, with fortune cookies at around 2½ Syns each.
*Per average take-away serving
Watch out for… dishes that include oil, batter and filo pastry (eg spring rolls, crispy duck,
seaweed and prawn toast). Maximise your Free Food choices to really enjoy these appetisers!
Syn savers...look wok’s cooking at home...
Sesame prawn toast and fried rice for only a few Syns? Yes it’s easy! With only a little light wok you can create a Chinese banquet that’s in harmony with your slimming campaign!
- Special fried rice - The Food Optimising version of this Chinese favourite is only 5 Syns on Green, a saving of 4½ Syns per portion. For a totally veggie option it’s really quick and easy to make egg-fried rice. Spray a large frying pan with Fry Light and cook a chopped onion, mushrooms and 2 cloves of garlic for 5 minutes. Add cooked rice, peas and soy sauce. Pour 2 beaten eggs over the mixture and cook over a low heat stirring occasionally for 5 minutes or until the egg has set. Serve it with stir fry (below) for a satisfying feast. Chopsticks optional!
- Deliciously sticky without the Syns -find authentic black bean, sweet & sour and chow mein sauce in Saucy Secrets.
- Superfree stir fry! Bean sprouts, mushrooms, mange tout, peppers, spring onions and water chestnuts dry fried with soy sauce and ginger makes a sumptuous stir fry for Free! On Green serve it with piles of noodles or rice, on Original it goes great with chicken or prawns.
- Chinese chicken and mushroom soup - Using baby corn, spring onions, mushrooms, ginger, soy sauce, shredded chicken and chicken Bovril, this soup’s a cinch (and Free on Original)! Turn it into a Free chicken noodle soup on Green by adding lots of thin egg noodles and using chicken as a Healthy Extra.
- Crispy duck - For a Food Optimising twist to this popular menu item, Szechuan duck is a zingy duck dish that’s only 2 Syns on Original!
- Sesame prawn toast – Our Food Optimising version is as tasty as any prawn toast from a Chinese takeaway, and it’s much lower in Syns – saving 2 Syns per piece!
Sesame prawn toast
Syns per piece: 1½ Syns on Original, 2 Syns on Green
Makes: 16 pieces
Ingredients:
2½ cm/1in piece fresh root ginger
1 garlic clove
1 egg
7oz/198g cooked peeled prawns
2 level tsp cornflour
¼ tsp Chinese five-spice powder
¼ tsp salt
4 slices of wholemeal bread from
an 800g loaf
2 level tbsp sesame seeds
Fry Light
Method:
1. Prepare the ingredients: peel and grate the ginger, peel and finely chop the garlic and whisk the egg until light and frothy.
2. Place the prawns, ginger and garlic in a food processor and whizz until finely minced. Stir in the egg, cornflour, Chinese five-spice powder and salt and mix well.
3. Remove the crusts from the bread and spread the mixture on top. Sprinkle over the sesame seeds and press them firmly into the bread with your fingers. Cut each slice into four triangles.
4. Heat some Fry Light in a pan. Add the bread, prawn side down, and cook for 2 minutes until golden, then turn over and cook on the other side. Serve immediately.