Salt and Pepper Chicken (HC)

Ingredients

For the spice mix:

• 1 tsp salt flakes

• ½ tsp black pepper

• ½ tsp Chinese 5 spice

• Pinch brown sugar (white could also be used)

• Pinch of chilli flakes

• Pinch garlic powder

For the stir fry:

• 1 tsp olive oil

• 1 chicken breast, sliced into strips

• 60g (⅓ cup) (2 oz) brown wholegrain rice

• 1 small onion, peeled and finely sliced

• 1 pepper (bell pepper) finely sliced

• 1 spring onion (scallions, green onions), sliced

• ½ tsp sesame oil

• 1 tbsp (0.75 Aus tbsp – 15ml) dark soy sauce, reduced sodium

• ½ tsp honey

• 40g (1¼ cup) (1½ oz) baby spinach

• 100g (1¼ cup) (3½ oz) beansprouts

• ½ lime

Instructions:

1. For the spice mix, toast the salt flakes in a dry frying pan until they start to brown.

2. Then in a small bowl mix the toasted salt with all the other ingredients and set aside.

3. For the stir fry, put a tsp of olive oil in a pan and add the chicken with half of the spice mix.

4. Fry for about 10 minutes until the chicken is cooked through.

5. Once the chicken is cooked through and golden, remove from the pan and set to one side.

6. Prepare the rice according to instructions on the pack.

7. Heat the pan again with olive oil and fry the onion, pepper (bell pepper), spring onion (scallions, green onions) and half the remaining spice mix until the onion starts to soften.

8. Then add the chicken back to the pan with 1 tsp of sesame oil. Taste and add more spice if you like it hot.

9. Then add the soy sauce and honey.

10. Toss everything together and add the spinach and bean sprouts.

11. Stir fry for a few more minutes until the spinach is wilted.

12. Serve with a squeeze of fresh lime juice and the cooked rice.

Dinner

Serves: 1

High Carb