Asian Inspired Weight Loss Recipes
Sweet & Sour Chicken
Chicken is an excellent source of protein and when it works well in a sweet and sour weight loss recipe
Ingredients
- 550g tin pineapple chunks in juice
- 400g lean chicken
- 1 red capsicum
- 1 green capsicum
- 3 tbsp. rice wine vinegar
- 2 tbsp. low sugar ketchup
- 2 tbsp. soy sauce
- 2 tbsp. oil
- 2 tbsp. minced ginger
- 1 tbsp. minced garlic
- 2 tsp. corn starch
Directions
- Dice the chicken into chunks. Slice the peppers in half, remove the seeds and pith and thinly slice the flesh into strips.
- Drain the pineapple. Reserve about 60ml of the juice and whisk with the vinegar, ketchup and soy sauce. Pour 3 tbsp. of the sauce over the chicken and leave to marinade for up to 30 minutes. Add the corn starch to the reserved sauce and whisk until smooth.
- Heat half the oil in a large skillet or wok. Add the chicken and fry until golden brown, around 7-10 minutes. Tip from the pan and set to one side.
- Heat the rest of the oil in the same skillet. Add the ginger and garlic and cook until fragrant, then add the capsicums and stir well. Cook for a couple of minutes until tender.
- Add the sauce and cook until thickened, then add the cooked chicken and pineapple and cook until heated through. Serve immediately.
Recipe serves: 4. Calories: 355.
Chicken Satay with Peanut Sauce
Chicken satay is a wonderful dish – salty, sweet, tender and rich all at the same time.
Ingredients
- 450g chicken breasts, boned and skinned, all fat removed
- 3 tbsp. lime juice
- 2 tbsp. oil
- 1 tbsp. fish sauce
- ½ tsp. dried crushed red chilli flakes
- 2 tbsp. peanut butter
- 2 tbsp. low fat coconut milk
- 1 tbsp. lime juice
- 1 tbsp. soy sauce
- ½ tsp. dried crushed red chilli flakes
Directions
- Thinly slice the chicken breasts. Whisk together 3 tbsp. lime juice, 3 tbsp. oil, 1 tbsp. soy sauce, 1 tbsp. fish sauce and ½ tsp. crushed red chilli flakes. Add the chicken, turn to coat, cover and leave in the fridge for half an hour to marinate.
- Meanwhile, whisk the peanut butter, coconut milk, 1 tbsp. lime juice, 1 tbsp. soy sauce and ½ tsp. crushed red chilli flakes together in a small bowl and set to one side.
- Griddle the chicken or fry in a heavy-bottomed frying pan for 3-4 minutes either side until cooked through. Serve with the peanut sauce.
Recipe serves: 4. Calories per serving: 286.
Asian Turkey Burgers
Serve these moist turkey burgers with soft wholemeal rolls, salad and a little sesame mayonnaise.
Ingredients
- 340g minced turkey
- 1 x 225g tin water chestnuts, drained
- 2 spring onions
- 2 garlic cloves
- 1 tbsp. minced ginger
- 2 tbsp. hoisin sauce
- 1 ½ tsp. sesame seed oil
- Salt and pepper
- 2 slices wholemeal bread, slightly stale, processed in a food processor until they form breadcrumbs
Directions
- Thinly slice the water chestnuts and the spring onions. Mince the garlic cloves. In a large bowl, combine minced turkey, water chestnuts, spring onions, garlic cloves, minced ginger, hoisin sauce, sesame seed oil, salt and pepper to taste and breadcrumbs.
- Form the mixture into patties with your hands. Fry in cooking spray or oil for 4-5 minutes on either side until browned and cooked through. Alternatively, cook on the BBQ.
Recipe serves: 4. Calories per serving: 207.
Prawn Broth
This incredibly light broth makes for a great lunch or dinner with some bread rolls to soak up the lovely flavours.
Ingredients
- 500ml chicken stock
- 1 thumb-sized piece root ginger, peeled
- 200g mixed vegetables (mange tout, baby sweetcorn, baby carrots, sugar snap peas etc.)
- 12 large prawns, peeled and deveined
- 2 quartered tomatoes
- Small handful mint leaves, torn
- Small handful coriander leaves, torn
- 1 tbsp. rice wine
- 2 garlic cloves
- Soy sauce to taste
Directions
- Thinly slice the ginger and garlic. Put the stock, ginger, garlic and rice wine into a saucepan. Bring to a simmer and add the vegetables. Simmer until the vegetables are just tender.
- Add the prawns and simmer until the prawns are pink and opaque. Divide between two bowls. Sprinkle with the mint and coriander and season with soy sauce to taste.
Recipe serves: 2. Calories per serving: 126.
Soy and Orange Marinated Pork
This sticky pork can be served with rice, potatoes or just a large salad. The flavours are best if you leave the pork to marinate overnight.
Ingredients
- 500g pork fillets
- Zest and juice of one orange
- 4 tbsp. soy sauce
- 1 tbsp. runny honey
- 1 thumb-sized piece root ginger, peeled
Directions
- Mince the ginger. Combine the ginger with the honey, soy sauce, orange zest and orange juice in a bowl. Add the pork and turn to coat. Cover with cling wrap and leave to marinate overnight.
- Take the pork out of the marinade and brown on all sides in a hot, dry frying pan. Put into a baking tin and roast in an 180C oven for 20 minutes or until cooked through. Baste with the marinade every 5 minutes and then leave to rest under foil for 5 minutes before slicing and serving.
Recipe serves: 4. Calories per serving: 165.
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