Crispy Honey Sesame Chicken


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.


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


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.


Sweet Sesame Chicken with Broccoli and Brown Rice

Last Night’s dinner was quite popular on my Instagram feed so I thought I’d pop it up here on the blog as well as in the comments for ease of future reference. This really is an extremely quick & easy, healthy throw together meal, it only took me 12 minutes to prepare! You don’t even have to prepare the rice or pre-boil the broccoli, I just used pre cooked rice & steamed the broccoli how easy is that! We all need those quick go to dishes that you can fire together at a minute’s notice on a busy evening & this is exactly that! Continue reading

Succulent Fillet Steak, Black Bean & Sesame Noodle Stir Fry

Oh Gosh do I love the twang of Sesame Oil in stir fry it just lifts the plain every day to absolutely amazing! This is also an extremely economical use of Fillet Steak as 1 Steak generously serves 2 people & you could double the recipe & serve 4 people with just 2 Fillet Steaks now that’s good value. This is 10 propoints for a huge portion, honestly there was some left in the pot in my house it’s that generous of a portion! – yummy in my tummy! You could make this for 1 propoint on the Filling & Healthy plan if you use Wholewheat Rice to serve instead of the Noodles, Mmmm, Mmmm, Mmmmmm!!!! This serves 2 very hungry people. Here’s the skinny: 

180g Fillet Steak

140g Dried Egg Noodle

1 Heaped Tbsp Black Bean Sauce

2 Tsps Sesame Oil

¼ Tsp Chinese 5 Spice

1 Thumb Sized Piece of Fresh Ginger Peeled & Grated

½ Red Chilli Finely Diced

1 Clove Garlic Crushed

Juice of ½ a Lime

2 to 3 Tbsps Soy Sauce

½ a Red & Yellow Pepper Finely Sliced

1 Carrot Thinly Sliced with a Vegetable Peeler

A Few Florets of Broccoli Finely Sliced

5 to 6 Baby Sweet Corn Halved

2 Large Spring Onions Sliced

Fresh Coriander Leaves

Cook your Noodles according to packet instructions, drain, cover & set aside. Preheat a griddle pan sprayed with oil & cook the Steak according to your liking (approximately 4 minutes each side for medium rare). Place on a plate & cover with foil to rest for 5 minutes before serving. Meanwhile heat a wok you have sprayed with oil & add the Peppers, Broccoli & Baby Sweet Corn & stir fry for 4 to 5 minutes until softening & starting to colour. Add the Carrots, Chilli & Chinese 5 Spice and cook for a further minute then add the Ginger & Garlic stir frying for another minute or so. Add the cooked noodles to the pan with the Soy Sauce, Black Bean Sauce and Spring Onions. When the noodles are heated through (after a minute or two) add the Sesame Oil, Fresh Lime Juice & Coriander Leaves stir through well & serve the Noodles with half the Sliced Steak on top, per portion, garnish with some Fresh Coriander & Enjoy!  

Delicate Thai Spiced Turkey Patties with Toasted Sesame Carrot Fries & Mango Chutney Mayonnaise

 Continuing on from my last post the low carb week continues… this is just fabulously tasty & so flavoursome! 2, yes there’s 2! Beautifully Spiced Turkey Burgers & Toasted Sesame Flavoured Carrot Fries for just 6 propoints per serving  (Just 1 propoint on filling & healthy) serves 2.   
For the Sesame Carrot Fries:

6 Carrots peeled & cut into fries

1 Tsp Sesame Oil
For the Thai Spiced Turkey Patties:

400g Turkey Mince

2 Spring Onions finely chopped 

A Small Handful of Fresh Coriander 

1/2 Tsp Grated Ginger 

1/2 Red Chilli finely diced 

1 Tsp Reduced Sodium Soy Sauce

A Small Dash Fish Sauce

Juice of 1/2 a Lime

1 Garlic Clove Crushed
For the Mango Mayonnaise:

1 Tbsp Mango Chutney 

1 Tbsp Lighter than Light Mayonnaise 
To Garnish:

Baby Gem Lettuce 



Peel & chop the carrots into chip shapes & place in a bowl with the sesame oil. Shake them around to evenly coat them in the oil & place them into a preheated oven at 220c for 35 to 45 minutes until cooked through. Meanwhile add all the patty ingredients to a large bowl & mix gently bit well being careful not to compact the meat too much to keep the patties light and not dense. Shape into 4 equal sized burger/patty shapes & fry in a preheated griddle pan sprayed with oil over a medium heat for 6 to 8 minutes each side or until completely cooked through. For the Mango Chutney Mayonnaise simply mix the Mayo & chutney well together in a small bowl. Arrande some baby gem lettuce leaves in a circle on your plate & add slices of cucumber & carrot shaved with a vegetable peeler. Lay the thai patties on top & spoon over a tablespoon of the mayonnaise. Serve with the hot sesame carrot fries & Enjoy!