Slimming World Crispy Chinese Orange Chicken and Fried Rice

A Slimming world version of crispy Chinese orange chicken with a side of fried rice and all for only 1.5 syns per portion!

Slimming World Crispy Orange Chicken and Fried Rice 1.5 syns each

 

I set myself a bit of a challenge. Recipes for Chinese orange chicken abound, including many that are slimming world friendly, but try finding a crispy version that isn’t fried and it’s nigh on impossible. How to get crispy non fried chicken? for inspiration I turned to last week’s recipe for Salt and Chilli Chicken. That uses instant dried potato flakes to coat the chicken then oven bake it, a perfect solution!

Next up was making a sauce that had the right balance of sweetness to sourness. I’ve been trying to cut as much sweetener out of my recipes as possible using more natural forms of sweetener such as honey and date nectar but the problem with that is the syns. Most recipes for Chinese orange chicken included chilli flakes as one of the ingredients, so I reasoned that a little sweet chilli sauce whilst adding a kick of chilli would also add some sweetness without going overboard on syns. The other problem was thickening the sauce, the sweet chilli sauce went someway to solving the problem as did using oyster sauce (syn free) rather than the more usual soy sauce.  I found that because these two sauces added thickness of their own I was able to get away with a single level teaspoon  of cornflour, adding only 1/2 syn to the whole dish.

I served my Chinese orange chicken with fried rice, obviously made to be syn free too and I have added this recipe below the recipe for Chinese orange chicken.

Slimming World Crispy Chinese Orange Chicken and Fried Rice
 
Prep time
Cook time
Total time
 
Crispy Chinese orange chicken with fried rice all for only 1½ syns per portion. Why reach for the takeaway menu when this easy dish will keep your Slimming World plan on track!
Author:
Recipe type: Main
Serves: 2
Ingredients
Crispy Chinese Orange Chicken
  • 2 skinless chicken breasts
  • 1 egg white
  • 4 heaped tablespoons dried instant potato flakes
  • Low calorie oil spray
  • 1 clove of garlic, crushed
  • 1 tsp grated ginger
  • 2 tablespoons sweet chilli sauce
  • 2 tablespoons oyster sauce
  • 2 tablespoons rice vinegar
  • zest of an orange
  • 4 tablespoons freshly squeezed orange juice
  • 1 teaspoon of cornflour
  • 2 spring onions sliced
Fried Rice
  • 2 eggs lightly beaten (I also added the egg yolk leftover from the chicken)
  • 250g cold boiled rice (Blue Dragon 250g microwaveable packs of long grain white rice are free)
  • Dark soy sauce.
Instructions
Crispy Chinese Orange Chicken
  1. Slice the chicken breast into ¼ inch thick slices.
  2. Place the egg white into a bowl and the potato flakes into a second bowl.
  3. In turn dip each slice of chicken into first eh egg white then the potato flakes.
  4. Place them on a baking tray sprayed with low calorie oil.
  5. Bake in a hot oven 220C for 20 minutes, until golden brown.
  6. Meanwhile spray a small saucepan with low calorie cooking oil.
  7. Place over a medium heat and add the garlic and ginger - cook briefly for a minute or two stirring constantly.
  8. Remove from the heat and add the chilli sauce, oyster sauce, rice vinegar, orange juice and the zest of the orange.
  9. Place back on the heat and bring to the boil.
  10. Whilst the sauce is coming to the boil mix the teaspoon of cornflour to a smooth paste with a little cold water.
  11. Once the sauce is boiling add the cornflour paste in a slow trickle whilst stirring vigorously, the sauce will thicken.
  12. Add the chopped spring onions.
  13. Remove from the heat and keep warm until the chicken is cooked.
Fried Rice
  1. Spray a frying pan or wok with low calorie oil spray and set over a medium heat.
  2. Pour in the egg and allow to begin to set.
  3. As it begins to set break up the egg into small pieces and once it is all cooked remove from the pan and set aside.
  4. Respray the pan and add the rice.
  5. Stir fry the rice until it is heated through then add a couple of splashes of dark soy sauce and continue stir frying until it is distributed evenly.
  6. Add the egg back into the rice and stir through.
  7. Divide the fried rice between tow plates.
  8. Top each with half the chicken slices.
  9. Finally spoon half the sauce over each lot of chicken slices.

 

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