ORANGE GINGER AND SZECHUAN PEPPER CHICKEN

 

 

I AM ON A LOW FAT DIET DUE TO GAINING NEARLY 3 STONE SINCE I STARTED MY BLOG !!!  SO FOR THE NEXT FEW MONTHS I AM EXCITED TO COOK LOW FAT, LOW CARB, LOW CALORIE FRESH TASTY MEALS THAT PACK FLAVOUR AND WILL HELP KEEP ME SATISFIED.

 

This steamed chicken, courgette, broccoli and bok choi with zesty orange, Szechuan pepper, pink peppercorns, fresh ginger, chilies and some Asian spices is a zesty flavoursome dinner that dances on your taste buds and makes you feel full and satisfied without realising you are missing any fat, flavours or calories!

 

INGREDIENTS

makes one dish so just double up for each person

(kcal  protein  carbs  sugar  fat  saturates  fibre  salt )

                                345    50.3g     9g               27.5g   1.25g    4.7g   2g

 

100g skinned chicken breast  

35g broccoli

45g courgette

1/2 a bok choi

1/4 orange zested and juiced

2 tsp light soy sauce

100g cooked rice (180g/1 cup of raw rice = 4-5 ptns)

1 red chili Juline

1 tsp ginger Juline

1/4 spring onion Juline

1 tbsp fresh coriander chopped

FOR THE GROUND PEPPER SEASONING

1/2 tsp Szechuan peppercorns crushed

1/2 tsp pink peppercorns crushed

1/2 tsp black peppercorns crushed

1/4 tsp star anise powder

(mix all together)

 

First put the rice on to cook, take the cup of raw rice and place in a saucepan with a lid, add 2 of the same cup of water and bring to a simmer, pop on the lid and reduce the heat, cook for 10 minutes and then just take of the heat, never removing the lid and leave to one side, in 5 more minutes the rice will be perfectly cooked and fluffy.  The rice will stay warm untouched for another 10 minutes.

 

Meanwhile bring your steamer up to a boil, season your chicken breast with the pepper seasoning and place in the steamer, they will take approx. 10 minutes to cook.  After 6 minutes add the courgette, broccoli and bok choi to the steamer along with the ginger, chillies, spring onions and orange zest.

 

Once the pepper chicken and vegetables are cooked sprinkle over the orange juice and season if required, served 100g of rice topped with one chicken breast and steamed seasoned vegetables, pour over 2 tsp of light soy sauce which adds a great depth, so you don't feel like you are missing out on any flavour.  This was a amazing tasty dish that has helped me kick start my fat reduction without even really knowing I am doing so!