Slimming World: Teriyaki chicken and vegetable stir-fry

It needs to be noted that last Sunday’s meals didn’t go the way I’d planned them to.  I had a difficult night on Saturday night, which resulted in me not going to church choir on Sunday morning, so the slow-cooker potatoes that I’d planned to make for Sunday dinner, got 4 extra hours in the crockpot than they were supposed to.  Nightmare.  They were ruined!

Looking in my fridge I spied a lot of veggies, I’d already defrosted chicken breasts, but I had no potatoes left (darn!) and taking a quick glance at my 100 recipes spreadsheet my gaze fell on this recipe from an official Slimming World recipe book.  The recipe was Teriyaki chicken and vegetable stir-fry and the book is called ‘Extra Easy, meals in Minutes’.

It was quick to make, easy as pie and quite low in syns, about 5.5 syns (which are all just for the teriyaki sauce) and you get about three servings from it (if you’re as hungry as I was), so around 2 syns per serving.  It was well worth it! I served this with some thick noodles and I had seconds – it will become a regular in the house, especially on nights where we are short for time, which seems to be a very common thing in Casa McMaster these days!

Teriyaki chicken and vegetable stir-fry
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Ingredients
  • 2 large skinless chicken breasts cut into thin strips
  • 1 tbsp dark soy sauce
  • low calorie cooking spray
  • 2 carrots, peeled and cut into match sticks
  • 1 bell pepper, deseeded and cut into thin strips
  • 100g (or a cup) of mangetout halved lengthways
  • 100ml teriyaki sauce (5½ syns)
Instructions
  1. Place the chicken in a glass bowl with the soy sauce and toss to coat well.
  2. Spray a large non-stick wok or frying pan with low calorie cooking spray and place over a high heat. Add the chicken mixture and stir-fry 2-3 minutes.
  3. Add the vegetables and stir fry for 3-4 minutes.
  4. Pour in the teriyaki sauce and stir-fry for 2-3 minutes or until piping hot before serving.