Thursday, September 13, 2018

Syn Free Chinese Chicken Curry

This recipe is gluten free, dairy free, vegetarian, Slimming World and Weight Watchers friendly.
Ingredients
  • For the sauce:
  • 100g (3.5oz) of onion, chopped
  • 150g (5.5oz) of zucchini (courgette), chopped
  • 150g (5.5oz) of butternut squash, chopped
  • 1 clove of garlic, crushed
  • 1 tsp of grated ginger root
  • 1.5 tbs of curry powder (I used hot or medium, depending on how hot you like it)
  • 1 tbs of tomato paste
  • 1 tbs of soy sauce
  • 1/4 tsp of Chinese five spice
  • 3 cups (720ml) of chicken stock
  • spray oil
  • For the curry:
  • 450g (1lb) of chicken breast, diced
  • 1 small onion, chopped
  • 1 green pepper, chopped
  • 1/3 cup (80ml) of frozen peas

Instructions
  1. Spray a frying pan over a medium high heat with spray oil
  2. Add the onion, zucchini and butternut squash and fry for 2-3 mins to soften.
  3. Add the garlic and ginger and fry for 1 more minute.
  4. Add the curry powder, Chinese five spice, tomato paste and soy sauce and stir to coat.
  5. Pour in the chicken stock, bring to a boil, then cover and simmer for 20 mins.
  6. Add sauce to a blender and blend until smooth. Set aside.
  7. Spray frying pan with spray oil, add chicken and fry for approx 5 mins until lightly browned. Remove and set aside.
  8. Spray frying pan again with spray oil, add the onion and green pepper and fry for 2 mins.
  9. Add back in chicken,  pour in the sauce, stir to coat, add peas, bring to a boil, then cover and simmer for about 5 mins, till chicken is cooked through.
  10. Serve with your choice of sides. 
Recipe Adapted From slimmingeats.com

Notes
Nutritional information is an estimate and is to be used for informational purposes only.

Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. Also, double-check syn values of synned ingredients as different brands can vary. 

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