How To make Garlic Chicken (Oriental) Low Fat
Ingredients
1
pound
chicken breasts, boneless, skinless
1/4
teaspoon
cornstarch
3
tablespoon
chicken stock
1/4
cup
garlic, chopped
1/3
cup
water chestnuts, sliced
1/3
cup
bamboo shoots, sliced
1/2
teaspoon
salt
1/2
teaspoon
sugar
3
tablespoon
soy sauce
1/2
cup
water
1
teaspoon
sesame oil
MARINADE
:
1
teaspoon
sherry, dry or sake
1/4
teaspoon
salt
1
tablespoon
sesame oil
1
each
egg white
Directions:
Chop chicken breasts into 2 inch square pieces; mix marinade ingredients in a medium bowl; add chicken pieces and mix well; let stand at least 20 minutes.
Heat 1 tablespoon oil in a wok over medium heat 1 minute; add chicken pieces and stir-fry until chicken is almost cooked, 3 to 4 minutes. Remove chicken, draining well over the wok; set aside. Dissolve cornstarch in chicken stock to make a paste; set aside. Heat oil in wok over medium heat 1 minute; add cooked chicken, garlic, water chestnuts and bamboo shoots; stir-fry about 2 minutes. Add salt, sugar, soy sauce and water; cover and cook over low heat 10 minutes.
Add cornstarch paste; stir-fry until sauce thickens slightly, about 30 seconds; stir in 1 teaspoon of sesame oil; serve hot.
Makes 4 servings.
Nutrition Facts
Amount Per Serving:
Calories 268
Calories from Fat 104
Percent Total Calories
From: Fat 39 %
Protein 47%
Carbohydrate 15%
Totals and Percent Daily Values (2000 calories):
Fat 12g,
Saturated Fat 2g
Cholesterol 77mg
Sodium 1362 mg
Total Carbohydrate 10g
Dietary Fiber 1g
Sugars 0g
Protein 31g
Vitamin A 22 units
Vitamin C 6 units
Calcium 0 units
Iron 2 units
How To make Garlic Chicken (Oriental) Low Fat's Videos
MOST DELICIOUS High Protein Creamy Garlic Cheesy Chicken & Potatoes! ONLY 502 CALS #recipe #fitness
High Protein Creamy Garlic Cheesy Chicken & Potatoes! ONLY 502 Calories????????????
This might just be the best chicken recipe i’ve made! Creamy Garlic Parm Chicken with Cheesy Potatoes all in one pan perfect for weight loss!
Macros per serving (4 total)
502 Calories | 53g Protein | 38g Carbs | 15g Fat
Ingredients (4 servings)
- 800 Cubed Chicken Breast
- 3-4 Garlic Cloves Minced
- 2 tsp Onion Powder
- 2 tsp Mixed Herbs
- 1 tsp Chilli Flakes
- 2 tsp Paprika
- 1 tsp Salt
- 2 tsp Olive Oil
Crispy Potatoes
- 800g Uncooked Potatoes
- 1 tsp Salt, Garlic Powder, Mixed Herbs, Chilli Flakes, Paprika
- Optional Olive Oil or Cooking Spray
Air Fry for 18-20 mins at 200C / 400F
Oven Bake for 20-23 mins at 200C
Creamy Garlic Parm Sauce + Mix
- 120ml any milk of your choice
- 100g Light Cream Cheese (Philadelphia Lightest)
- 40g Grated Parmesan
- Extra Seasoning (Salt, Garlic, Mixed Herbs)
- 50g Shredded Mozzarella (or any low fat cheese)
- Garnish with Fresh Parsley
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Important Cooking Notes
- When cooking the potatoes make sure they do not burn and get too dry. You can skip the olive oil and use cooking spray instead
- After cooking the chicken for 5-6 mins, make sure you lower the heat before adding the milk and cream cheese
- Mix the cream cheese till it melts and becomes smooth and creamy
- After adding the potatoes in, mix till combined then add cheese, cover for 4-5 mins till the cheese is melted
SERVE & ENJOY!
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#chicken #chickenrecipes #potatoes #potato #fries #mealprep #garlicparmesan #creamychicken #cheese #highprotein #lowcalorie #healthyrecipes #healthymeals #easyrecipes #weightloss #fatloss #fitness #foodie
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EASY & QUICK GARLIC CHICKEN BREAST RECIPE #chickenrecipe #chickenbreast #chinesefood #cooking
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High Protein Honey Garlic Chicken Noodles! Only 477 Calories!
One of the most delicious meal preps you can make, super easy and is perfect for weight loss!
Macros per serving (4 Servings Total)
477 Calories - 47g Protein | 48g Carbs | 11g Fat
Ingredients (For 4 Servings)
For the Chicken
- 800g Raw Boneless Skinless Chicken Thighs (Approx. 100g per thigh, or 8 pieces - trim off most of the fat)
- 4 Garlic Cloves Minced
- 1 tbsp Paprika
- 1 tbsp Black Pepper
- 1 tbsp or 20ml Dark or Light Soy Sauce (Brand: Lee Kum Kee)
- 1 tbsp or 15g Honey (Brand: Rowse)
- 1 tbsp or 15-20ml Sriracha
For the Noodles
- 249g Uncooked Medium Egg Noodles (Approx. 570g cooked weight - 140g per serving - Brand: Aldi Asia’s Specialties)
- Boiled Water (cook according to packet instructions)
For the Sauce
- 5-10g Cornstarch or Corn Flour
- 70ml Soy Sauce (low Sodium Light or Dark Mixed with Water)
- 10g Sesame Oil
- 10g Honey
- 10g Sriracha
- 20ml Water
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Distribute into 4 equal servings and ENJOY!
Important Notes
- Calories and macros will vary based on some brands and ingredients
- You can easily use this recipe for chicken breast instead for higher protein. Chicken thighs do give the best flavour though
- When cooking the chicken, make sure the heat level is medium to low heat, you don’t want the marinade to burn but instead give a perfect brown colour
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High Protein Spicy Grilled Chicken Wraps! Only 347 Calories!
Macros per wrap
347 Calories - 38g protein / 24g carbs / 11g fat
Ingredients (for 3-4 Spicy Wraps)
- 600g Chicken Breast cut into strips (100g cooked chicken per wrap)
- 3-4 garlic cloves
- 1 tbsp Oregano
- 1 tbsp Paprika
- 1 tsp Onion Powder
- 1 tsp Chilli Flakes
- 1 tsp Salt & Pepper
- 1 Lemon Juiced
- Low Calorie Tortilla Wraps ( Brand: Mission Wraps)
- Shredded Lettuce
- Chopped red onion & tomato
Spice Sauce:
- 100g Fat Free Yogurt
- 20g Sriracha
- 1 Garlic Clove Minced
- Fresh Parsley
- 1/2 tsp salt & pepper
- Lemon Juice
Find more Easy & Delicious Recipes like this in my Digital Cookbook!????????????❤️
SERVE & ENJOY!
Dry Garlic Chicken/ low fat high protein/SPECIAL MENU
Ingredients
250g boneless chicken
cornflour - 1 tbl
pepper powder - 1 tesp
salt as per taste
garlic - 5 to 10
fresh coriander leaves
soya sauce ( optional ) 1 tesp