Diet Coke Prawns 8 ProPoints Serves 1

This is a lovely Fake-away! You can really add as much veg as you like to this. Whatever you have in the fridge!

Ingredients
8 king prawns
40g brown rice, cooked and cooled
1/2 red and green pepper, cut into chunks
1/2 white onion, thickly sliced
1 garlic clove, crushed
1 tsp sesame oil
1/2 tbsp dark soy sauce
2 tbsp passata
1 tbsp tomato paste
1/2 tsp wostishire sauce
80 ml diet coke
50 ml chicken stock
1/2 tsp Chinese five spice
1/2 tsp chili flakes (or to taste)

Method

Place the diet coke, passata, Tomato paste, wostishire sauce,  soy sauce, stock, five spice and chili flakes in a pot and bring to a boil stirring.  Reduce and simmer

Heat 1/2 tsp oil in a pan and cook the prawns for about 3-4 mins and remove from the heat.

Heat the remaining oil in a pan and stir fry the veg, adding the crushed garlic for the last minute.

Add the rice and stir fry till warmed through and add the prawns

Toss all in the sauce and serve immediately

Salt & Chili Chicken with Stir Fried Rice and Veg - 11 Propoints per Serving

I can't claim that I made this, a lovely member on the weight watchers Facebook page shared it and I borrowed! It was an amazing Fake-away.  Really satisfied that itch for something naughty 

Ingredients (Serves 2)

Salt & Chili Chicken

2 chicken breasts, cut into strips
1/2 packet knoor in stand mash
1 tsp chili powder (or to taste)
2 tsp sea salt
1 beaten egg

Stir Fry

80g rice, cooked and cooled
2 tbspoon sweet chili sauce
1 tsp sesame oil
1 yellow pepper,  chopped
1 green pepper, chopped
1 white onion, chopped
1 red chili, finely sliced
1 garlic clove, finely diced

Method

Heat oven to 180 degrees

Combine the instant mash, chili powder and salt in a bowl.

Dip the chicken in the beaten egg and roll in the mash mixture, lay on a baking tray and cook in oven for 20 mins, or until chicken cooked through

Heat oil on high heat and add the onions and peppers. Cook to liking (I like my veg really really crunchy). Add the chili and garlic and cook for 2 mins more

Add sweet chili sauce and coat the veg.  Then add the rice and toss all together.

Serve the chicken on top of the rice and veg

Chicken in Hot Garlic Sauce with Stir Fried Brown Rice - Serves 2 (13 ProPoints)

Chicken or Beef in Hot Garlic Sauce is one of my favourite dishes to get as a take away.  This is a wonderful substitute that has half the calories! It is 13 ProPoints per serving. Its quick and easy to make and always makes me feel like I have gotten my hit! If you are serving it with beef, substitute the 170g of chicken thighs for 225g of sirlion thinly sliced and it is 12 ProPoints per serving. 

Always make sure your rice is cold before stir frying 

Ingredients 

1 tbspoon light soy sauce
1 tbspoon dark soy sauce
1 tbspoon sweet chili sauce
3 tbspoon white wine / rice vinegar
2 tspoon sesame oil
1 1/2 tspoon corn flour
200 ml boiling water
1 tbspoon water
4 garlic cloves finely diced
1 chili finely sliced (adjust depending on how hot you like it)
170g chicken thighs, boneless, skinless and thinly sliced
120g cold brown rice
Now add any veggies you like to stir fry, this is what I usually add 
1/2 red pepper, sliced
1/2 green pepper, sliced
1 onion, sliced
1 thumb sized piece of ginger, sliced
1 carrot, thinly sliced
Handful green beans, chopped

Method 

1. Add the light and dark soy sauce, sweet chili sauce, half teaspoon of sesame oil, white wine/rice vinegar to a jug and mix 
2. Mix the corn flour and water together in a separate container 
3. Heat half teaspoon of oil in a pan on a medium heat and add the garlic, stiring until fragrant (appox 30 seconds) then add the chili for a further 30 seconds 
4. Add the sauce mixture and bring to a boil 
5. Add the corn flour mix and stir constantly until thick then reduce the heat 
6. Gradually add the boiling water, allow the sauce to thicken and then loosen again until it reaches a consistency you want and allow to simmer 
7. In a wok, heat the rest of the oil and cook the chicken, then stir fry your veggies. I usually only stir fry for about 3/4 mins, or until the veggies are warm but still crispy
8. Add the rice and heat 
9. Add the sauce and stir through everything 
10. Serve and enjoy

Honey & Ginger Duck Stir Fry - 4 Syns

Serves 2

This was a super tasty dish that was fresh and filling. It looks really big and colourful on the plate.  It can be a bit difficult / time consuming removing the skin of the duck so may be best to ask your butcher to do it! I found that out the hard way and currently have hacked up fingers from the job...

Ingredients:
2 x Duck Breast (skin removed), diced
1 x Orange / Yellow Pepper, diced
1 x Red Pepper, diced
2 x Scallion, finely sliced
1 inch piece of ginger, half cut into thin strips / half grated
1 clove garlic crushed
1 Pak Choi, sliced
Nest of thin egg noodles
Salt & Pepper
1/2 tsp Cayene Pepper
1/2 Chilli (optional)
Fry Light
 
Sauce
2 tbs Light Soy
1 tbs Honey
1 tbs Sweet Chili Sauce
1 tbs Plum Sauce
125 ml Chicken Stock
Grated ginger (from above)

 

Method

 

Prepare all the veg before starting to cook.  Keep the sliced scallion and the green tops of the pak choi aside until just before serving.

 

1.     Season the duck with the salt, pepper and cayenne pepper.  Rub it all over the meat and stir fry over a hot heat with Fry light.  If the meat begins to stick, add a splash of water.  Once the duck is cooked, remove from the pan and set aside to rest.

2.     In a pan add the stock, grated ginger, soy sauce, honey, plum sauce and sweet chilli sauce and cook on a high heat.  Keep stirring for about 2 – 3 minutes until the sauce begins to thicken. Reduce the heat and allow to simmer while stir frying the veg.

3.     Put the noodles on to cook, as per the packet instructions, strain and set aside.

4.     Spray a wok with Fry light and add all the veg, except the scallions and green tops of the pak choi.  Stir fry to your liking, I personally like my veg quite crunchy so only stir fry for approx. 2 mins.

5.     Add the meat, noodles and sauce to the veg and cook for about 1 – 2 mins, adding in the scallion and green pak choi 1 min before serving.