Sunday, 20 April 2014

Chicken And Green Pepper In Black Bean Sauce

Serves 4
Syns Per Serving : Extra Easy and Original - 0.5 Syns
• Fry Light
• 4 x skinless, boneless chicken breast fillets, cut into bite size pieces
• 1 large green pepper, deseeded and cut into chunks
• 1 large onion, peeled and cut into chunks
For the sauce
• 1 x 400gm can black beans, drained and rinsed
• 2 garlic cloves, crushed
• 350ml chicken stock
• 4tbsp dark soy sauce
• 4tbsp rice vinegar
• 4tsp granulated sweetener
• 2tsp cornflour (2 Syns)
1. To make the black bean sauce, heat a saucepan sprayed with Fry Light and stir-fry the garlic and black beans for about 30 seconds. Add the remaining sauce ingredients, bring to the boil and then simmer, stirring for a couple of minutes until the sauce thickens.
2. Meanwhile, spray a wok with Fry Light and place over a high heat. Stir-fry the chicken for 4-5 minutes until browned all over. Add the onion and green pepper and stir-fry for 2-3 minutes. Add the black bean sauce to the wok, stir well to coat everything and then reduce the heat. Simmer for a minute or two until the chicken is cooked through. Serve over a bed of boiled rice or noodles, remembering to count the Syns if following the Original plan.

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