Wednesday, 25 March 2015

Chicken & Broccoli in Oyster Sauce

Nothing beats a take away after a long week at work, but lets just face it - even though I have no quarms in giving myself a treat now and then, this is when  I usually go off the rails a little and undo all my hardwork.

That being said, the cravings for salty sumptuous sauces, perfectly cooked rice and soft chicken will still be there - I've tried to fill the void with shop bought versions, but they never taste as good and leave you gagging for water throughout the night due to their overly salty nature. 

This is one of my favourite dishes to get at an oriental restaurant - I remember getting this when visiting my Dad in America, but they had put so much garlic in it - I was stinking for days.  Here I give you my version of the classic - not too salty not too garlicy - And amazingly doesnt ruin all your hard work!

Now all you need to do is put it in a container, give it to your husband tell him to leave the house, ring the doorbell and pretend he is delivering it to you and Bob's your uncle DIY take away! 

Calories: 294  •  Slimming World: FREE on Extra Easy Plan 

 Weight Watchers Pro Points: 6PP • WeightWatchers Filling & Healthy Values: Free

Preparation time: 10 Minutes
Cooking Time: 20 Minutes
Serves 4

You Will Need: 

450g Chicken breast (2 Large)
1 Medium Onion Sliced
5 Cloves Garlic Chopped
350g Broccoli, cut into floret cooked (I like to use frozen)
Reduced Salt Chicken Stock Cube made up with 350ml of water
4 Tbsp Oyster Sauce
4 Tbsp Light Soy Sauce
Tsp of Lemon Juice
Frylight/ Calorie Controlled Oil Substitute


Butterfly or cut the chicken breast in half, so that it makes 4 separate mini breasts

Using a meat mallet/tenderiser beat the chicken until nice and thin (will mean faster cooking and also makes it more tender)

Dice into small chunks

Place in a bowl and add the light soy sauce and give a stir

Leave to marinade whilst you are cooking your onions

In a frying pan sprayed with oil on a low heat, start to soften your onions and garlic 
Tip: My onions generally tend to crisp rather than soften when using spray oil, so when I see the oil has been absorbed I add some of the stock, and keep adding until they are cooked perfectly! Also gives them a little sweetness too..)

Put your broccoli on to cook! 

Turn up the heat and add the chicken plus any soy sauce that is in the bowl and fry until almost cooked through

Add the stock and oyster sauce and cook on a high heat until the sauce has reduced slightly

Add the cooked broccoli to the pan and cook for 1-2 minutes so it takes on the flavour  

Serve with freshly cooked white rice 


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