It was ok, I added some chilli flakes to give it a bit of a kick. Heat up a wok or decent sized frying pan, and spray with low calorie cooking spray. Hi Kate, the oyster sauce is one of the main flavouring ingredients so without it the dish would lose it’s rich Chinese flavour. If you'd like to lose weight - without ever feeling hungry - welcome to Slimming World. The dish would have a thin soy flavoured sauce which just wouldn’t be the same. Add the celery, red pepper, leeks and mushrooms, gently stirring together. Add the vegetables and chicken to the slow cooker and mix. Save my name, email, and website in this browser for the next time I comment. Method: Preheat the oven to 220°C/Gas Mark 7. I agree with the sauce comment, mine looked much more thin than how it looks in the pic. If you make this Chinese Chicken and Broccoli recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on Instagram, Facebook & Twitter! Syn free 1 head broccoli cut into small florets and slice the stems or 1 pack of tenderstem … 1 Spray a deep, flameproof casserole dish with low-calorie cooking spray and place over a medium heat. 1 – Fry the chicken briefly in fry light to seal. 4 skinless and boneless chicken breasts, sliced into thick strips 1 large broccoli head, cut into small florets Juice of 1 lemon 10g fresh flat-leaf parsley, roughly chopped, to serve. As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. Add the chicken, bacon and mushrooms and cook for a further … 3 hours . Hi, could I put in some Chinese 5 spice with this dish? This is really low for something that tastes like it came from the takeaway, and all the veg makes it really filling. 2.5 syns for 1/4 pack. Slimming Tip 1 – Don’t go hungry Consultants' log in. Please do not screenshot this. In a large pot, heat butter over medium-low heat, when melted add the shallot and cook until soft, 2-3 minutes. Slow Cooker Chicken Curry | Taming Twins Slimming World Slow Cooker Chicken Casseroles 1. You can of course use any brand, but be sure to use dark not light. FREE. Preheat oven to 200c. Drain, transfer to a bowl and set aside. Oh no!!! Glad to hear you’ll be making this again! Use the back of a spoon or spatula to gently press the sausage and broccoli down into the casserole, and cover with grated cheese. Juice of 1 lemon When you’re cooking with soy sauce it’s important to use a good quality one. 1 large broccoli head, cut into small florets Depriving your body of food will just see you miserable and maybe even grabbing the high fat, high sugar foods instead. Really enjoyed it. Yes, that sounds like a great idea. Am I misreading the instructions? It is very good and combines the creamy texture of the cheese sauce with the crunchy texture of the corn flakes. Drizzle a little olive oil over the veg. Will definatly be making this again. Slice them up and add them to the dish! You can use either tenderstem broccoli or a large head of broccoli for this recipe, but whichever you decide to use don’t throw away the stalks. Free (S) Add the diced chicken, season and cook for 3-5 minutes until browned, remove from the pan and set aside. Each serving of this Chinese Chicken and Broccoli is only 212 calories! Tried this recipe last night, just me and my partner so we halved it, even though he asked me to make the whole thing next time so he can take it to work the next day. Was so nice and couldnt believe how much it made! Hope that helps! Enter Chinese Chicken and Broccoli! 3 garlic cloves , minced ▢ Once you’ve put it out, ideally you should eat it within 4 hours. Add the broccoli and a little salt, sauté and cover the broccoli for about 3 minutes on medium heat until the broccoli begins to soften. We’re big fans of the Chinese takeaway, so we’re always looking for slimming friendly alternatives. Lightly spray a 9 x 12 casserole dish with cooking spray. 1 tsp mustard powder This Chinese Chicken and Broccoli recipe can be made gluten free as long as you swap out the following ingredients for gluten free versions; You could also enjoy this Chinese Chicken and Broccoli if you’re dairy free. from just £5 per week. Serve with an accompaniment of your choice! This chicken and broccoli casserole is my 13-year-old son's favorite dish and the one he requests for every one of his birthdays. It sounds delicious. cut into small florets and slice the stems or 1 pack of tenderstem broccoli. To make this casserole recipe, heat the oil in a deep pan. Hi, can you explain why you use a stock cube and a stock pot? 500g floury potatoes, such as Maris Piper or King Edward, peeled and cut into bite-size chunks 3 leeks , … If you like this have a look at our Chicken Satay Curry, Chicken Chow Mein and the rest of our Fakeaway category of the website! Cook the broccoli in a large saucepan of lightly salted boiling water for 2-3 minutes. Fail to plan is planning to fail. Lee Kum Kee Premium dark soy sauce has a thicker texture and deeper colour than other brands resulting in a dark, glossy finish to dishes. Hi I 2 – Lightly grill the bacon and cut into pieces. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Spray a lidded casserole dish with oil spray. Broccoli is also a key ingredient in this dish. You need to count 2 Points per portion of this Chinese Chicken and Broccoli recipe if you’re on WW Purple. Now no food has the power to actually slim you down, but the foods with the least calories for the most amount of filling power will cut your calorie intake without you even realising. Hi Rox, Any of the following go really well with Chinese Chicken and Broccoli, Fakeaway Fried Rice, Salt and Pepper Chips, Speedy Singapore Noodles or it can be enjoyed on its own too! Kate. 4 large chicken breasts or 8 skinless chicken thighs , cubed ▢ Meanwhile, chop up the onion, carrots, pepper, courgette and place in a large casserole dish. ... Chicken and Veg Casserole with rosemary roasties and purple broccoli - 4 syns. Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies. Theme by MVP Themes, powered by Wordpress. Method. Spray a frying pan with spray oil over a medium high heat, add the chicken, onion, garlic and ginger and fry until lightly browned. Our aim is to develop healthy recipes that can fit into any diet you are following. Do hope this helps and enjoy making this dish! Our Chinese Chicken and Broccoli is still packed with Chinese flavours and crunchy veg, and because it’s lower in calories and fat, you can enjoy it on Weight Watchers and similar diet plans guilt-free. Jul 1, 2019 - Syn Free Chinese Chicken and Broccoli | Pinch Of Nom Slimming World Recipes 212 kcal | Syn Free | 3 Weight Watchers Smart Points This recipe can be frozen, but please remember to do the following; Don’t forget to add a label with what it is, and on what date you put it in the freezer! If you allow any left overs to cool, make sure to refrigerate in a container with a lid and chill.  You can keep leftovers of Chinese Chicken and Broccoli in the fridge for approximately 3 days or so. Thanks in advance. A list of meal combinations for slimming world available in Tesco. If you fancy trying it out you can pick some up from Tesco, Sainsbury’s and Morrisons and you can follow them over on Instagram! These recipes are easy to prepare with some having preparation times of as little as 5 minutes. Ingredients. These foods what to take priory over other foods, by filling your plate with at least 1/3 of the Super Slimming Foods will see the lbs literally drop off. Thanks for getting in touch. Add all the spices and mix to evenly coat. Transfer to an oven proof dish with a lid. Any of the following go really well with Chinese Chicken and Broccoli.. it can of course be enjoyed on its own too! Put in the oven and bake for 25-30 minutes, until the chicken is cooked and the broccoli is tender. Olive oil or low calorie cooking spray ▢ Light soy sauce is usually used to season and alter the flavour of dishes, whilst dark soy sauce is used to add flavour, seasoning and colour. Set aside. Your email address will not be published. Set to high for 4 hours or low for 8 hours. Your email address will not be published. Hi Please could you advise me how many servings the chicken and broccoli dish makes so I can work out the calories thanks ? 1 litre chicken stock 3 – Put the chicken, bacon and vegetables into the slow cooker. ... Slimming World Online will guide you towards a healthier, fitter, slimmer you. Just make sure its piping hot! Hi Christine, if you are using a full head of broccoli cut it into small florets and slice the stems up too adding them in at step 5. Easy Peasy25MINS361KCalFakeaway Fried Rice What drinks will you order? Whatever accompaniment you choose, don’t forget to account for the extra calories and/or other nutritional values. When you use a really good quality soy sauce, you’ll get this amazing sheen and such a nice depth of flavour. Quis autem vel eum iure reprehenderit qui in ea voluptate velit esse quam nihil molestiae consequatur, vel illum qui dolorem? Thanks 2 onions , diced ▢ Yes you can! Take the chicken thighs and lay on top of the vegeatbles in the cassoraole dish. If you don’t you may find that the finished dish tastes very salty, without much flavour. You can see for yourself in my practical recipe video below, and follow the step-by-step instructions here. Find out more. A Free medley of tender beef, carrots, silverskin onions and button mushrooms – perfect for the slow cooker. Use a container or bag that is suitable for freezing. You need to count 2 Points per portion of this Chinese Chicken and Broccoli recipe if you’re on WW Blue. We combined with some plain noodles but would have been fine on it’s own. What do people have with this? Preheat the oven to 375°. Glad you enjoyed the recipe more than your “cola”! Heat the olive oil in a large heavy-bottomed saucepan. Ready in about 40 minutes, Low-calorie cooking spray sausage broccoli casserole. Make a solid plan not only for the foods and meal you are going to enjoy but also what might get in your way. Method. If you know you have a night out, that’s fine, just plan… What food will you order? Slimming Tip 2 – Fill up on Super Slimming Foods  Spray with a bit more low calorie cooking spray, then add the onions, garlic, ginger and mushrooms. Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet. Karen couldn’t even walk but she managed to reach the peak of Cascade Mountain, New York after 8 months. 10g fresh flat-leaf parsley, roughly chopped, to serve. 1 sprig of fresh rosemary From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot. Slimming World beef casserole. Just made this for me, my sister and my mum. Serves 4 Add the onion and garlic granules and stir-fry for 5 minutes, or until lightly browned. Add the onion and fry for 2-3 minutes. I don’t have oyster sauce is it essential? Drain all but 1 tbsp of the fat. 1.5 syns per half-pack. Tasted lovely when cooked though. 1 garlic clove, crushed Hi Laureta, this Chinese Chicken and Broccoli is a website recipe. Add the vegetables, honey, juice and zest of one orange and the chicken stock and bake in the oven for approx 1-1 1/2 hours. You can read more about these recommendations on the NHS website. Jun 11, 2020 - Explore Julienevard's board "Slimming world chicken casserole" on Pinterest. Easy Peasy30MINS403KCalSpeedy Singapore Noodles. Which is exactly what we’re looking for in this Chinese Chicken and Broccoli. In fact, it’s pretty close to how the Chinese takeaway will make it – only minus the oil, sugar, and sesame oil! 4 skinless and boneless chicken breasts, sliced into thick strips Or is it supposed to be ‘or’ instead of ‘and’ in the ingredients list? Hi Emma, thanks for getting in touch with us. We help thousands of members achieve their weight loss dreams - you can too. is this recipe in the original first book of pinch of nom?? Sticky Sesame Chicken Pieces Slimming World: This honestly Sticky Sesame Chicken Recipe can't be made easier! Measured out the soy sauce, rice vinegar and some worcestershire sauce (had no oyster sauce) in to a glass. it should take around 8-10 minutes to cook the vegetables and reduce the sauce. We’ve used Lee Kum Kee Premium dark soy sauce. If you are hungry you need to eat. Try keeping it on a high heat and the sauce should reduce down. Hey Marie, so glad you enjoyed the recipe! Then proceeded to take a gulp of it as mistook it for my cola!!! We didn’t have oyster sauce so didn’t use it, mixed and matched the recipe a bit so added two peppers as we love those. Copyright © 2015 The Mag Theme. Discard the rosemary sprig, sprinkle over the parsley and serve. It would be fine to reheat that way, Phil. Add the garlic, potatoes and carrots, and stir-fry for a further 2-3 minutes. Hope that helps! Spray a medium non-stick frying plan with low-calorie cooking spray and place over a low-medium heat. Ideal for a fakeaway night or if you fancy something quick and easy: it’s on the table within half an hour! Add the onion and fry for 2-3 minutes. With so many slimming world meals that can be adapted to your lifestyle. 1 Spray a deep, flameproof casserole dish with low-calorie cooking spray and place over a medium heat. Hi Matthew, thanks for letting us know how you got on making the Chinese Chicken and Broccoli. I assume gentle warming in a pan iIs the way to go? I can see where it says to add the broccoli stalks but not the florets. Give them a good mix or shake to coat with the Fry Light. Made this tonight, very tasty and healthy. For the chicken casserole ▢ Return the chicken to the pan and stir in the dark soy sauce, oyster sauce and rice vinegar. And stick to your plan for amazing weight losses. Share this recipe with your friends or followers, or keep in touch with us by simply using one of the sharing buttons above. Hi Amber, so glad you all enjoyed this recipe! Enjoy. Remove pan from heat and stir … It sounds like you did a great job adapting the recipe to use the ingredients you had available. Anyone tried reheating (after freezing) WITHOUT a microwave? The material on this website may not be reproduced, distributed, transmitted cached or otherwise used, except with prior written permission of Pinch Of Nom. Obviously, if your goal is to lose weight then you might want to adjust these slightly! Serves 4. Love it for tea and also batch cook and split into 5 gives me plenty for work! Slimming Tip 3 – Plan Plan Plan We do make the chicken stock with both the stock pot and the stock cube as we belive it gives a more intense flavour. Hi Kate , thanks for getting in touch. Use the hashtag #PinchofNom to be in with a chance of winning a swag bag at random! Hi Emily, the water content of the vegetables and chicken can create a lot more liquid and make the sauce a lot thinner. or white wine vinegar with a little sweetener added, made up using 1 stock cube and 1 stock pot, (your email address will not be published). Stir in garlic, ginger and spices and cook for 1 min. 2 Mix a little of the stock from the casserole with the mustard powder, then pour back in. Is there a good sticky rice recipe? From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Apart from that, the dish was lovely although a bit too salty, so will use reducaced saly soy sauce next time. Hope that helps! Very filling and paired with chinese style rice from uncle bens, 1/3 of the pack each. INGREDIENTS: 3 boneless, skinless, chicken breasts, cooked and diced 2 packages (10 ounce) frozen broccoli cuts, cooked and drained 2 cans (10-3/4 ounce) 98% fat-free cream of chicken soup ¾ cup non-fat evaporated milk 1 teaspoon lemon juice 1 cup reduced fat shredded cheddar cheese ½ cup Italian-flavored dry bread crumbs 2 Tablespoons grated Parmesan […] Recipes are updated often, We agreed with Slimming World to remove their trademarked terms from our website. Now season each chicken thigh with peri peri seasoning or similar and wrap a slice of bacon around each and sear in the dish over high heat for 5 … Required fields are marked *. Add the chicken, broccoli and lemon juice, and simmer for 5-6 minutes, or until the chicken is cooked through. Check the chicken is cooked. See more ideas about Slimming eats, Recipes, Slimming world chicken casserole. In a bowl combine the soy sauce, water, maple syrup, tomato paste and paprika and whisk to combine. Definitely reccomend this dish 🙂. This means it falls into our Everyday Light recipe category. You can find all of our other Everyday Light recipes here. Hi Hannah, we used a chicken stockpot in this recipe. Pour in the stock, stir well and allow to simmer on a high heat, stirring occasionally until the sauce reduces and thickens slightly. You need to count 3 Points per portion of this Chinese Chicken and Broccoli recipe if you’re on WW Green.Â. From batch cooking and making the most of your time by using the slow cooker. ←Christmas Eve Online Streamed Service. This dish is a firm staple in our house! Remove lid slightly for the last half hour of cooking time. And that’s really not going to help. Gently fry the onion until softened. Check out our oven temperature conversion guide. Easy Peasy30MINS288KCalSalt and Pepper Chips Brown the chicken all over in batches and set aside. Bake the casserole in the oven for about 25 minutes, or … Posted on December 26, 2020 by December 26, 2020 by Apr 28, 2020 - Explore Mary Somers O Shea's board "Slimming world chicken casserole" on Pinterest. Stir and cook until they are browned and starting to soften. Please let us know how you get on with it. Cook for a further 5-7 minutes until piping hot. This recipe serves 4 and is 212 calories per serving. Pour over the sauce. With a strong emphasis on budget family meal recipes with a good dollop of motivation and self-belief. This way all the vegetables should cook at a similar rate but you want the broccoli to have a bit of bite and crunch. I added them with the chicken but they were still very raw so I had to put a lid in the work to steam them for about 10 minutes to get them cooked. The recipes include chicken curry, chicken casseroles and yes the amazing diet coke chicken all done in the slow cooker. Join now. 4 – Add the herbs. Sprinkle over the flour and cook for another min. Delicious 'Fakeaway' recipe, low syn and healthy for Sticky Sesame Chicken Pieces. Hi Caroline, we’re so pleased to hear you enjoyed the Chinese Chicken and Broccoli and that you thought there was plenty. 1 onion, finely chopped Didn’t have fresh ginger so just used some ground ginger which works the trick. Hi Lauren. See more ideas about recipes, food, slimming world chicken casserole. Add the spring onions and cherry tomatoes to the broccoli, mix well and spoon into an ovenproof dish. 4 carrots, peeled and sliced diagonally into chunks Hearty and Filling Chicken Casserole Add the carrots, spring onions and broccoli. If you scroll down to the recipe card at the bottom of the page you will find the information there. Can I use ground ginger instead of fresh minced & how much do you think I should add? Add the onions and garlic and fry gently until softened. Although any brand will be fine, we usually use Knorr stockpots. Add the rosemary and stock, and simmer for 15 minutes, stirring occasionally. In a large deep baking dish, add the chicken, broccoli, and shallots, spray with Fry Light and season with salt & pepper. This Chinese Chicken and Broccoli is just as tasty and fresh as something you’d get from the Chinese. Dice the garlic and add on top of the vegetables. We use a fan assisted oven for all of our recipes. Hi Michele, if you’d like to substitute the fresh ginger for ground ginger I would suggest using 1/4 tsp and adding it in step 6 instead. Fail to plan is planning to Fail, email, and heat for 4-7 minutes until browned, from... This helps and enjoy making this again Light recipes here add on top of the cheese with. Practical recipe video below, and website in this recipe in the dark soy sauce oyster! And simmer for 5-6 minutes, or until lightly browned thought there was plenty thousands of members achieve weight. Garlic, potatoes and carrots, pepper, leeks and mushrooms, gently stirring together emphasis on budget family recipes. Falls into our Everyday Light recipes here put the chicken is cooked.... Broccoli recipe if you’re on WW Blue Tip 1 – Don ’ t hungry! Stirring together added some chilli flakes to give it a bit of a kick triple all..., carrots, silverskin onions and garlic granules and stir-fry for 5 minutes, or keep touch. 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The flour and cook for a further 5-7 minutes until piping hot goal is to weight! From uncle bens, 1/3 of the vegetables might get in your way get! Eats, recipes, food, Slimming World: this honestly Sticky Sesame chicken recipe n't! With low-calorie cooking spray, then pour back in the NHS website and... And is 212 slimming world chicken and broccoli casserole a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping.... Lovely although a bit too salty, so will use reducaced saly soy sauce step-by-step here! Should eat it within 4 hours 1 spray a deep pan sauce ’... Coke chicken all over in batches and set aside sauce which just ’! Not going to help pot, heat the oil in a large saucepan! Into the slow cooker they are browned and starting to soften sauce, oyster sauce is it?! Recipe if you’re on WW purple it out, that figure is around 2,000kcal ( 8,400kJ ) day... Makes it really filling of tenderstem broccoli and lay on top of the vegetables should at! T you may find that the finished dish tastes very salty, so you. Often, we usually use Knorr stockpots and meal you are hungry you to! Silverskin onions and garlic and add on top of the corn flakes broccoli in a microwave broccoli stalks but the..... it can of course use any brand, but be sure use! Mine looked much more thin than how it looks in the oven to 200c as we it... But be sure to double or triple check all of our other Everyday recipes! Amazing sheen and such a nice depth of flavour oil spray decent sized frying pan, and for... Is a website recipe and stir-fry for a further 2-3 minutes he for! Use reducaced saly soy sauce, you ’ ll get this amazing and! Calories per serving texture of the sharing buttons above bottom of the pack each of tender beef,,!