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

Chinese Pepper Steak with Wholewheat Noodles

This is beautifully quick & easy to throw together, it literally takes minutes making it a great contender for a mid week dinner. I sometimes eat different meals from my family due to my fitness and protein consumption goals and I made this just for one, you can double it up if you need to serve more people. I used what I had available to me which is realistic for us all so if you’re steak is slightly larger, smaller or a different cut of meat just adjust your macros or Smartpoints accordingly. I always cut my meat against the grain before cooking it and it makes for a much more tender softer piece of meat, trust me it makes all the difference. To cut against the grain simply look for the grain (natural lines across your steak) and cut it in strips going in the opposite direction. Macros 589Cal P43 C66 F17 Smartpoints 13. 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!  


Super Easy Chicken & Vegetable Stir Fry

  A lovely healthy & tasty chicken stir fry that’s choc a bloc with Vibrant, Colourful, Tasty Veggies, Juicy Flavoursome Chicken & Served with Soft Fluffy Brown Rice. This is way quicker to whip up than calling your local Chinese restaurant for a take out. Do you want to know how the chicken you get in your Chinese takeout is always so much nicer than you can make it at home? I’ll let you in on a little secret, it’s called Velveting & it makes the chicken so incredibly tender, succulent, tasty & soft. It’s just a little tiny bit of extra effort on your part but well worth every single bit of it & it’s not at all difficult to do. This serves 4 hungry people at just 11 propoints a serving (just 2pp if following Filling & Healthy) Oh the pure nostalgia of it! This was one of the very first recipes I put up on the facebook blog back in January when I was just starting out. Here’s the Skinny:

For The Chicken:

3 Chicken Fillets Diced

2 Tsp Rice Wine Vinegar

1 Large Egg White

1 Tbsp Cornflour

¼ Tsp Salt

Whisk all the ingredients together in a bowl & add in the Chicken Pieces. Toss the Chicken in the mixture to thoroughly coat it, cover & refrigerate for at least 30 minutes or as long as you can in advance.

For The Stir-fry Veggies:
Broccoli Finely Sliced

1 Red Pepper Finely Sliced (I like the sweet Romano peppers use whatever you prefer)

2 Carrots Sliced finely using a vegetable peeler

1 Bunch Spring Onions Roughly Diced Diagonally

1 Large Handful of Fresh Coriander

For The Sauce:

1 Thumb Sized Piece of Ginger

1 Clove of Garlic Crushed

3 Tbsps of Sweet Chilli Sauce

2 Tbsps Oyster Sauce

2 Tbsps Soy Sauce

1 Tsp Chinese 5 Spice

To Serve:

Brown Rice

Prepare your rice according to packet instructions in boiling salted water. Mix all the Sauce ingredients together in a small bowl & set aside. Bring a separate large pot of water to the boil & add all the marinated chicken pieces to the pot a few at a time so they don’t stick. Cook for approximately 6 to 8 minutes, stirring occasionally, until it’s fully cooked through. Take the Chicken out with a slotted spoon or drain in a colander & cover & keep warm if not adding to the Stir Fry immediately. Meanwhile in a hot wok sprayed with spray oil, lightly fry the Broccoli & Red Pepper for approximately 5 minutes to soften. Add in the Carrots & Spring Onion & cook for a few more minutes (about ¾ minutes) until the vegetables are soft. Add in the cooked velveted chicken pieces. Stir through the sauce & cook for a few more minutes until sauce is heated through. Just before serving tear in the fresh coriander. Serve with your cooked fluffy rice & enjoy!