Serves 4
Ready in approx. 30 minutes
Syns - Extra Easy FREE
Ingredients
150g plain dried couscous
4 skinless chicken breasts, thinly sliced or cut into small pieces
Zest and juice of 1 lemon
Fry light
2 red onions, thinly sliced
2 garlic cloves, finely chopped
1 tsp cumin
300g broccoli, cut into florets
1 carrot, cut into thin strips
1 red chilli, deseeded and finely chopped
A small handful of finely chopped fresh mint
A small handful of finely chopped fresh coriander
Salt and freshly ground black pepper
Method
1. Pour 225ml of boiling water over couscous, or just enough to cover. Leave to rest for 10-12 minutes, or until all the water has been absorbed. Use a fork to fluff up the couscous.
2/ Spray a large frying pan with fry light and place over a medium to high heat. Whilst the pan is heating toss the chicken with half the lemon juice in a bowl.
3. Add the chicken, onion and garlic to the pan and stir-fry for 8-10 minutes, or until the onions have softened and the chicken is cooked through. Add the cumin seeds for the last minute.
4/ Meanwhile steam the carrots and broccoli until tender, approx. 4-5 minutes. Once cooked drain and add to the chicken. Add the chilli, stir well and continue to cook for 2-3 minutes.
5. Stir the remaining lemon zest and juice, mint, coriander and fluffed up couscous into the chicken, season and serve immediately.
Tampilkan postingan dengan label Under 30 minutes. Tampilkan semua postingan
Tampilkan postingan dengan label Under 30 minutes. Tampilkan semua postingan
Slimming World - Mixed Vegetable Chow Mein
Serves 4
Ready in about 15 minutes
Syns per serving - Extra Easy Free - Green Free
Ingredients
300g dried egg noodles
frylight
200g chilled Quorn Chicken Style Pieces
2 garlic cloves, crushed
1 tsp finely grated fresh root ginger
1 red chilli, deseeded and finely chopped
1 large carrot, peeled and cut into matchsticks
1 large courgette, peeled and cut into matchsticks
100g mangetout, thinly sliced
1 red pepper, deseeded and cut into thin strips
150g shiitake or chestnut mushrooms, thickly sliced
12 spring onions, cut diagonally, into short lengths
225g can water chestnuts, drained and rinsed
60g beansprouts
4 tbsp soy sauce
2 tbsp rice wine vinegar
A handful of fresh coriander leaves, chopped
Method
1. Cook the noodles according to the packet instructions. Drain and then set aside.
2. Meanwhile, spray a large wok or frying pan with Frylight and place over a high heat. Stir-fry the Quorn for 5 minutes. Add the remaining ingredients except the noodles, soy sauce, vinegar and corriander, then stir-fry for 8-10 minutes, or until just tender.
3. Stir in the noodles and remaining ingredients and toss well. Serve immediately.
Ready in about 15 minutesSyns per serving - Extra Easy Free - Green Free
Ingredients
300g dried egg noodles
frylight
200g chilled Quorn Chicken Style Pieces
2 garlic cloves, crushed
1 tsp finely grated fresh root ginger
1 red chilli, deseeded and finely chopped
1 large carrot, peeled and cut into matchsticks
1 large courgette, peeled and cut into matchsticks
100g mangetout, thinly sliced
1 red pepper, deseeded and cut into thin strips
150g shiitake or chestnut mushrooms, thickly sliced
12 spring onions, cut diagonally, into short lengths
225g can water chestnuts, drained and rinsed
60g beansprouts
4 tbsp soy sauce
2 tbsp rice wine vinegar
A handful of fresh coriander leaves, chopped
Method
1. Cook the noodles according to the packet instructions. Drain and then set aside.
2. Meanwhile, spray a large wok or frying pan with Frylight and place over a high heat. Stir-fry the Quorn for 5 minutes. Add the remaining ingredients except the noodles, soy sauce, vinegar and corriander, then stir-fry for 8-10 minutes, or until just tender.
3. Stir in the noodles and remaining ingredients and toss well. Serve immediately.
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