If I do say so myself this was one of the tastiest meals I have had to date! So much so it is definitely on my weekly menu!! Actually I would probably eat it everyday! We all know how high calorie this dish is in a Chinese takeaway so to be able to recreate it and enjoy with no guilt makes me a very happy girlie!
Serves 4 (or 2 people if your like me ;))
Ingredients
Crispy Shredded Salted Chicken
4 Chicken fillets
100g of Instant potato mix/wholemeal or white breadcrumbs/panko breadcrumbs
2 medium eggs
1.5 tsp of chilli powder
1.5 tsp of garlic granules
1.5 tsp of salt (always season to your own taste)
low cal cooking spray/ olive oil spray oil.
Method
Firstly I prepare my Chicken fillets butterflying the breast, or cut on the horizontal being careful not to slice off your fingers! This will leave you with two flat smaller fillets. I then cut long thin strips about 0.5 inches in diameter.
I crack the eggs into one bowl and mix well, I add the instant potato mix to the other bowl along with the dried spices and salt.
Now its time to get messy!! I use one hand for dipping the egg and the other for crumbing. Dip each strip in the egg and then in the crumb mix and onto a plate while you repeat the process for the rest of the chicken. I wont lie it is tedious but my is it worth it.
Spray both side of the strips well with low calorie cooking spray, place on a chip tray or like I do into my tefal actifry. If using 4 fillets of chicken I would cook in two batches in the actifryer. If using an oven or grill cook for 10/15 minutes @180c or under a medium grill turning each strip during cooking, if you use a mesh chip tray it will cook on both sides in the oven.
When they come out of the oven I sprinkle with a shake of garlic granules, a little more salt and freshly sliced red chilli! (Use salt to your own tasting)
Spicy Sweet and Sour Sauce
Ingredients
50mls of Orange and Pineapple squash or 100mls of Diet/Zero Orange
100mls of Passata
1 tbsp of White wine/malt vinegar
1 tbsp of garlic granules
1 tsp of freshly chopped Chilli
1 tbsp of Tomato puree
1/4 of a chicken stock cube
75mls of water.
Method
In a heavy based frying pan or wok ( I find the sauce reduces better/quicker in a pan rather than a saucepan), place the tomato puree, Passata, Orange and Pinapple squash/diet orange, chicken stock cube, garlic granules, vinegar, freshly chopped chilli and water and leave to reduced for 10/15 minutes on a medium heat.
Place the sauce in a bowl and leave aside. It can be served hot or cold!
Fried Noodles
Ingredients
2 sheets of dried medium egg noodles.
1 packet of bean sprouts
1 spring onion
1 tsp of garlic granules
1 tsp of oyster sauce
1 tbsp of dark soy sauce
1 tsp of light soy sauce
Olive oil frylight
1 tbsp of water.
Method
Cook the egg noodles for 2 minutes less than stated on the packet. Drain and leave aside. I like to give them a couple of sprays of frylight at this stage so they dont stick.
Preheat your Wok or deep frying pan on a hight heat spray with some frylight, add the beansprouts and sliced spring onion. Toss a few times, add the egg noodles, dark soy, water, garlic granules, oyster sauce and toss in the pan! At the end add the light soy to season and serve straight from the wok.
Serve with seasonal steamed veg or a chopped salad of your choice.
I hope you all enjoy!
TheNakedBlondie x
Definitely going to try this
Looks lovely – strange question – do you leave the paddle in the acti-fry when cooking?
Yep I do x
Thankyou!
my hero!!! im delighted, cant wait to try this tonight x thanks nicola
Thank you for taking the time to do these recipes for us, I can not wait to try them xxx
Aww thank you so much Maria xx
Hi, I do not have an actifry… Can I still make the chicken? I’ve got huge cravings for this now! Thank you x
It states in the recipe you can make this in the oven vicky under the grill will work too xx
Question the instant potato mix is it the instant mash mix
That it is doll x
i would love to have The recipes it look so good
Oh wow ! Thank you so much for this ! Just how long would you cook this in the oven or grill ? Please
10/15 minutes on each side 😉 depending on your grill or oven just amending now
Can you buy the potatoe mix in dunnes stores of where do you get it thanx
I buy smash 😉
Seems like a delicious meal to me and the leftovers the next morning must be an amazing hangover cure.
Cheers,
Micky
Thank you Micky 😉
Have just had for tea and it was lovely – definitely another hit thanks a million. P.s I don’t have an actifry yet!! But it turned out lovely in the oven as well. Can’t wait for the next instalment….
I did this recipe tonight with the spicy sweet and sour sauce and its the nicest meal I have had in a while thank you x
Aww thank you Michelle xx
Looks nice can’t wait to try it tasty
Hi there, can you oven bake!
Its all in the recipe Jacqui 😉
sorry, but the 4 chicken breasts are they breaded when U buy them or non breaded
Plain chicken fillets Eimear 😉
Your blog is amazing.. And these recipes look so good! Going to try this weekend xx
Aww thank you Rebecca x
this looks delicious making it tmora after class. just writing down list of ingredients. Can’t wait for it xxx
Aww thank you Hannah x
Where do you buy the potatoes mix
Orla it is just Smash you will get it in any shop is say I buy mine in my local supervalu 😉
How can I follow you please
your food looks scrummy
On facebook, instagram and twitter all thenakedblondie 😉
I’m making tonight have sent my fiancé out for garlic granules Ias I forgot them , will let you how how it goes x
Lol good woman thats the way to do it!! Hope you enjoy it xx
Is that diluted or undiluted squash? Sorry if I’m being dense; really want to try this tonight and don’t want to get it wrong!
Just plain diluted Helen it works great with diet orange too 😉
How many syns is this
That is for you to work out doll 😉
Hi, I got the instant potato mix .. It says add water to the packet.. Do u do that before doing the dipping or do u use the dry mix without any water??
Just use it as a dry mix Maria 😉
Hi going to make this recipe tomorrow night (can’t wait) can you use fresh garlic or does it have to be garlic granules?? And if using fresh garlic how much?? Thanks 🙂
You could try it but it is a dry seasoning for the crum I would use maybe 1 crushed clove of garlic 😉
Amazing!! You have saved me so much money and calories 😉 x
Don’t tell your local Chinese that 😉😂
hey i loved this out of chinese but was way to high in syns so is this receipe free…i cant wait to make it..loving ur blog
Thank you Louise xx you will need to work out the values 😉
This was a massive hit in our (slimming world) house, it was gorgeous. Many thanks!
Aww thank you so much x
Do u post the calorie content of these dishes with the recipes cause i can’t see it? Is the aim of your dishes just to eat healthy or are they low calorie? What type of diet do you follow?
Hi Jean, I don’t post calorie content or any values of pro points syns or units because the recipes are there for anyone trying to create a new healthy lifestyle! I myself follow the slimmingworld plan but all recipes can be adapted to suit your own dietary requirements x
Hiya
How long do you cook in Irfrr and what temp is it the same as oven?
Live your site btw!!
Hi Sarah in the airfryer is it?
Hi, tried this last night, it was really tasty. i think my sauce was too thick though. Maybe I reduced it for too long. If I did it again, should I add more squash, or water, to loosen it up? Thanks.
Hi Liam, yep I would add more water you probably jst let it reduce too long 😉
Made the chicken tonight and it was delish, I think I’ll add a bit more chilli next time!
I found it hard to find the smash! No luck in tesco Longford or Carrick but I did get it in Iceland 😀 along with some slimming world ready meals, hopefully they tasty, they’ll be handy for a day when I’m short on time anyway!
made this tonight in my Actifry absolutely beautiful will make it with the noodles next time !!! Tyvm for this 🙂
Aww thank you so much beautiful xx
omg I love this meal I’ve been having it once a week for ages now and it’s made me not crave junk food…… You are a star xxx
Aww thank you so much Claire xx
Amazing!!!! Love it thanks so much for sharing
Aww thank you Jean z
Is this syn free on SW?
Thats your decision whether you want to syn the instant mash or just use breadcrumbs from your hexb x
Thanks 🙂
I think smash is free too? It says on the SW app so that’s good then 🙂
This has saved me about 1000 syns on tonight’s dinner! (it was gonnna be a chinese take away) thanks so much! xx
Aww thank you so much Tara x
hi how long would you cook it for in the actifry? thanks so much gonna try it tonight looks great
So sorry Michelle about 10 -12 minutes with the paddle out and a couple more minutes then with th paddle in x
Hi. Tried this tonight. Lovely and spicy. Only thing is it wasn’t very crispy. I cooked in oven and left for 20 mins. Any idea where I’m going wrong? It was still delicious tho 😀
I do mine in an actifryer Wayne also of you grill it rather than oven bake because it drys out the chicken 😉