Wednesday, 25 March 2015

Chicken Mange Tout & Green Bean Fried Rice

Sometimes  you just need something in a hurry – and this is where my love of microwave rice comes in.  I shall hold my hands up and say I am a bad chef, as Its a very rare occasion that I will actually cook my own rice from scratch 1. Because I can never get it to turn out properly (there are lots of jealous jibes in my house because Mr Lulabella is fabulous at this) and 2. When I get home from a full day’s work I don’t have time to wait 20 minutes for my rice to cook – when I can cook a meal like the one below pretty much within that time! 

I did a lot of experimenting with my Asian cooking.  I am never going to be Ken Hom but i like to experiment none the less but I always find I need a little oriental kick sometimes and the micro meals you get at the supermarket just leave you feeling thirsty and unsatisfied.   So I devised this little quick dish, which performs fabulously on flavour, fills you up and is different to your usual chicken in black bean sauce (my favourite) but still gives you the satisfaction of eating Chinese food (well my version).  The best part about it – is that its so easy and within 25 minutes its from fridge to table – and happy smiles all round!

Calories: 184  •  Slimming World: FREE* on Extra Easy Plan 

 Weight Watchers Pro Points: 9PP • WeightWatchers Filling & Healthy Values: Free**

Preparation Time: 5-10 Minutes

Cooking Time: 20-25 Minutes

Serves 2 (VERY HUNGRY) or 4 Normal People!

You Will Need:

1 Chicken Breast Diced (weighing around 165g)

1 Packet of Trimmed Green Beans

1 Packet of Mange Tout

3 Cloves Garlic Minced

1 Onion Diced

3 Tbsp Soy Sauce

1 Oxo Beef Cube made up with 250ml water

1 1/2 Tsp Ground Ginger

1/2 Red Chilli deseeded and chopped - Optional

280g Veetee Dine in Micro Basmati Rice (if you use Tilda steamed you get 250g for the same points as Veetee so you get extra with Veetee)

*non micro rice can be substituted but you would have to amount for the points at 10PP of rice for the recipe)

Frylight/ Calorie Controlled Oil Spray

Chopped Spring Onions for Crunch


Cook the rice according to packet instructions

In a large frying pan or wok sprayed with oil, sauté the onion garlic mange tout and green beans until softened 4-5 minutes

Add the chicken and chilli (if using) to the pan and brown

Pour in the soy sauce and let the chicken take on the flavour for a minute or so

Add the stock and the ground ginger and simmer until the sauce reduces and the chicken and beans are fully cooked

Tip in the rice and stir fry for 2-3 minutes until all the grains are covered and you have a pot full of goodness.

Garnish with the spring onions for a crunch!

*Free if not using microwave rice - if using allow 1.5 syns per portion
** Free if using brown rice

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