I am very excited to share with you all my recipe for the Chinese takeaway favourite, Salt & Chilli Chicken. Unbelievably with just a few simple twists this fast food classic can be turned into a healthier alternative, still packed full of flavour which will definitely leave you wanting more...
What you'll need: (for 2 people)
- 2 chicken breasts, cut as you like into strips or chunks
- 1 Packet of Smash (stuff used to make potatoes)
- 1 egg
- Extra Virgin Olive oil or Fry Light
- 1 red chilli, sliced or chopped up
- 1 green pepper, sliced
- 1 onion, sliced (I prefer red)
- salt
- pepper
- a little sugar
How to do it
Step 1: Cut your chicken into strips or chunks and season with a little black pepper
Step 2: Mix the Smash with 1/2 tsp of salt and put on a plate
Step 3: Beat your egg and put it in a bowl
Step 4: Put a swing of olive oil in your pan or coat your pan with fry light and heat on medium
Step 5: Take each chicken piece and dip it into the beaten egg mixture, then roll it in the Smash and salt mixture to
coat the chicken
Step 6: Add the coated chicken to your pan, turn up the heat a little and cook for around 4-6 minutes
Step 7: Add the chopped chilli, sliced pepper and sliced onion to the pan and allow to cook for another 3-4 minutes
Step 8: (Optional) step 8 is a sure way to increase the taste of this dish but it does make it less healthy. Add some sugar, 1/2 tsp to the pan (now filled with all you ingrediants) just beofre you finish and allow it to cook for 1 minute, this will give your salt and chilli chicken a shine and caramalise the vegetables
Your dish is now complete, serve with noodles or rice of your choice and enjoy!
What makes this dish healthier?
Using the Smash instead of flour to coat the chicken means a move away from battered fatty food, but I assure you it does not affect the flavour.
To make it even more healthy and 'Syn free' you can coat your chicken in the beaten egg and Smash mixture and then cook it in the over at 200 degrees for 18 - 22 minutes before retuening to your pan to mix before serving. Remember not to add the sugar if you want to keep it 'Syn free'.
If anyone tries this dish can they send me a photo and I will upload it to the Gallery!
Thank you, The BFB.