Crispy Honey Sesame Chicken

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Healthy eating doesn’t have to be dull and boring, this healthy recipe will satisfy your cravings for takeout and can be thrown together in less time than the take-out delivery man would even be at your door with your order. Crispy battered chicken smothered in a spicy sweet sesame sauce sprinkled with sesame seeds & sliced spring onion on a bed of fluffy wholegrain rice, why it’s utterly downright delightful. January has never looked so darn good. This lovely lot serves 4 generously and comes in at just 13 Smartpoints a serving. The Macros per Serving are 494 Calories | Protein 39 | Carbs 68 | Fat 7.

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For the Battered Chicken:
500g Chicken Fillet Diced
60g Dried Semolina
15g Cornflour
1/4 Tsp Chinese 5 Spice
1 Egg
Salt & Cracked Black Pepper

For the Honey Sesame Sauce:
200mls Chicken Stock
2 Tbsps Honey
2 Tbsps White Wine Vinegar
2 Tbsps Soy Sauce
1 Tsp Sesame Oil
1/2 Tsp Chilli Flakes
1 Clove Garlic Crushed
7.5g (a slightly heaped Tsp) Cornflour
1 Tbsp Tomato Ketchup

To Serve:
240g Dried Weight Wholegrain Rice (60g per person)
A Sprinkle of Sesame Seeds
A Couple of Sliced Spring Onions

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Place the semolina in a small bowl and add the 15g cornflour, Chinese 5 spice and season with salt & pepper. Mix together well. Set yourself up a little production line with your bowl of diced chicken pieces, your bowl of semolina mixture, another bowl with the egg beaten well and a plate to place the coated chicken onto. Meanwhile put the rice on to cook as per packet instructions. Place a large non-stick frying pan on a medium heat to preheat you can spray it with oil for extra non-stick factor if you wish, I always do. Dip the chicken pieces a few at a time into the beaten egg, shake off any excess and roll it around in the semolina mix. The idea is to lightly coat the chicken you are not looking for a thick or heavy coating, and place them on the plate until all the chicken has been coated. Alternatively, you could coat the chicken in the egg and place the semolina mixture in a large zip lock food bag and place the chicken into it shaking it around well until the chicken is fully coated, I have not tried this but have seen people coat meat with flour or spices like this before and its possibly quicker so go with whichever you are comfortable with. Place the chicken flat around the pan piece by piece in an even layer and cook over a medium high heat for 5 to 8 minutes a side or until browning and cooked through. Place the stock in a medium sized saucepan and add the rest of the sauce ingredients EXCEPT the 7.5g cornflour. Bring it to a light boil and place the cornflour in a small glass and add a tiny drop of cold water just enough so it fully dissolves the cornflour. Pour the cornflour mix into the sauce stirring continuously with a wooden spoon for a few minutes until the sauce thickens, it won’t be very thick it’s more like a slightly thick but runnyish coating. Once done pour the sauce over the chicken pieces in the pan and lightly stir ensuring all the chicken is well coated in the sauce. Plate your servings of rice and spoon over the coated chicken. Sprinkle over some Sesame seeds and sliced spring onion and enjoy! This is best served straight away.

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Skinny Southern Fried Style Crispy Chicken Goujons


Succulent juicy chicken breast encased in a spicy crispy crunchy crumb just ripe for dunking into your favourite dipping sauce. Heavenly morsels of weekend goodness that deliver that take away feeling without any of the guilt, perfection! Serves 4 hungry people at 6 Smartpoints a serving (4 Smartpoints on the No Count Plan). These are ridiculously easy & quick to make and can be frozen raw to cook another time, how handy is that! Here’s the skinny:  Continue reading

Spicy Crispy Chicken Goujons on a Homemade Flatbread with Mango, Coriander & Sweet Chilli Sauce Served with Sweet Potato Fries

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*repost from FB Blog* Beautiful Dinner Tonight, Spicy Crispy Chicken Goujons on a Homemade Flatbread with Mango, Coriander & Sweet Chilli Sauce Served with Sweet Potato Fries. Yummo! The Flatbreads are 6pps each and are huge! Let me tell you, this makes a tonne of food! I hope you enjoy this one guys, you could have the crispy chicken goujons on their own or with fries either or the flatbreads would make an excellent base for homemade pizzas! Hope you’re all having a great Friday! Serves 2 at 12pp each or 5pp on F&H

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For the Flatbread:

Makes 6 at 6pp each, 1 Flatbread serves 2 people

250g Plain White Flour

3/4 of a tsp of Dried Yeast

1 tsp Sugar

1 tsp Olive Oil

A pinch of Salt

2 Tbsps of Fat Free Greek Yoghurt

120ml Water

Mix the Flour, Yeast, Sugar & Salt in a bowl. Make a well in the centre & add the Yoghurt oil & half the water. Mix together & slowly add the rest of the water while forming a dough. Knead the dough for 10 minutes & palce in a bowl sprayed with sprayoil & cover. Leave in a warm place for 1 hour until it doubles in size. Knock back the air by punching the dough & divide into 6 evenly sized balls. Roll out the dough into a thin flat circle. Place on a baking sheet on greaseproof paper & leave for 20 minutes to rest. Fry the flatbread in a pan with sprayoil for 2 minutes each side or until browning in spots & bubbling slightly.

For the Spicy Crisp Chicken Goujons:

30g Cornflakes

1/2 a tsp of Smoked Paprika

1 tsp Dried Oregano

Salt & Pepper

1 Egg

1 Chicken Fillet

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Crush the Cornflakes, the easiest way is to place them in a food bag & bash them with a rolling pin. Mix the Paprika & Oregano into the cornflake crumbs & season well with salt & pepper. In a seperate bowl beat the egg. Cut the Chicken into bite sized chunks & dip into the egg & then into the cornflake crumbs & coat well, Place on a baking tray lined with greaseproof paper & bake in a preheated oven at 200c for approximately 20 minutes or until fully cooked through.

For the Sweet Potato Fries:

2 Medium Sweet Potatoes

Cut the sweet potatoes into skinny fries, spray with sprayoil & place in a single layer in the oven. Bake in a preheated oven at 200c for 20 minutes or until cooked through.

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To Serve:

Red Onion Sliced

Mango diced into cubes

Fresh Coriander leaves torn

Cherry Tomatoes Halved

1 Tbsp Sweet Chilli Sauce.

Assemble all the ingredients onto the flatbread & drizzle with the sweet chilli sauce, divide between 2 & serve with the hot fries. Enjoy!

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